04.20.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row then, -Karaoke: 30m/direction -Backward Skipping Hip Openers: 10m -Opposite Hand & Foot Bear Crawl: 10 Steps -Backward Opposite Hand & Foot Bearcrawl: 10m Steps -Lat. Opposite Hand & Foot Bearcrawl: 10 Steps/Direction -Deadbug Opposite Hand & Foot Ext: x10/side -Tabletop Birddogs: x10/side -Supine Alt. Hip[…]

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04.19.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up UB sets of DU’s: 5-10-15-20-25-20-15-10-5 then, -High Knee Skips: 10m -Backward High Knee Skips: 10m -Lat. High Knee Skips: 10m/direction -Bearcrawl: 10m -Knee & Toe Contact, Reverse Lunge w/ Slider: x10/side -Lat. Lunge w/ Slider: x10/side -Half Kneeling, Hamstring Dynamic Stretch: x10/side -Inchworms: 10m Skill/Strength A. Plank[…]

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04.18.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Jog: 3x D&B -Lat. Half Front Turn: 30m/direction -Lat. Half Front Cross: 30m/direction -Single Leg A-Skip: 10m/direction -Floor Sweeps: 10m -Backward Straight Leg DL: 10m -Prone Lying Cross-Over: x10/side; Hold last rep :20 -Jog: 3x D&B Skill/Strength A1. Block Standing, Single Leg RDL to Heel tap: 3x[…]

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04.16.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m RUN, Then, -High Knee Skips 20m -Floor Sweeps: 10m -Punters: 10m -Skipping Hip Openers: 10m -4-Way Leg Swings: x10/leg per direction -Supine Alt. lying Cross-Over: x10/side -Prone Alt. Lying Cross-Over: x10/side -Down to Updog Flow: x5 -Seated Straddle, Oh Reach: x20/side -Air Squats: x10 Skill/Strength Options[…]

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