06.20.18

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 A. 4:00 EMOM: -8 R. KBS (55/45) -8 /direction Skaters[…]

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06.19.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Cone Drills: -Angle Run: 30m -W-Drill: 30m/Direction -Side Shuffle: 30m then, -Bear Crawl: 10m -Skipping Punters: 10m -Lateral Skipping Punters: 10m/direction -Backward Crab Walk: 10m -Angry Gorilla: 10m -Alt. Deadbug: x10/side -Alt. Side Plank: x10/side -Hollow Rock: x10; :20 Hold last rep Skill/Strength RX: A. 4:00 EMOM:[…]

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06.18.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, March in Place: x10 Marching: 10m Punters: 10m Squat, Bearcrawl, Shouldertap Complex: x5 Breakdancing Bear: x5/direction Cossack Squat: x10 Fire Hydrants: x10/side Hip Ext: x10/side Opposite Hand & Foot Birddog: x10 Hollow Hold: :20 Skill/Strength A. 4:00 EMOM: 5x F&B Hurdle Hops 5x S/S[…]

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06.16.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure-8 Run then, -Stationary Marhces: x10 -Marching: 10m -Stationary Skipping: x10 -High Knee Skips: x10 -Stationary Punters: x10 -Skipping Punters: 10m -Spiderman: 10m -Backward Straight Leg DL: 10m -Opposite Hand & Foot Bearcrawl: 10m -Seated Hip IR/ER to Kneel: x10 Skill/Strength RX: A. 8:00 EMOM: -20 Partner[…]

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