08.09.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -Wall Supported Marching: x10/leg -Wall Supported Running: x10/leg -Wall Supported Hip Openers: x10 -Wall Supported Hurdle Step-Overs: x10 -Scap Pull-ups: x10 -Skaters: x20 -Stationary Inchworms: x5 -The Greatest Stretch: 10m Skill/Strength A1. Hollow & Arch: 5x 5 A2. Floor Seated DB Strict Press: 5x 5 A3. Plank Read more about 08.09.18[…]

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08.08.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2:00 DU’s then, -High Hurdle Step-Overs: 10m -Lat. Hurdle Over-Unders: 10m/direction -Floor Sweeps: 10m -Cross High Knee Kicks: x10/side -4 Way Leg Swings: x10/direction -Lat Lunge & Shift: 10m -Hamstring Dynamic Stretch: x10/side -Plyo Pike-ups: x10 -Toe Walks: 10m -Heel Walks: 10m Skill/Strength A1: Deadlift (6, 6, Read more about 08.08.18[…]

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08.07.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row then, -High Knee Skips: 10m -Lat. high Knee Skips: 10m/direction -Backward high Knee Skips: 10m -Stiff Leg Bear Crawl: 10m -Elbow Scap Pull-ups: x10 -Inchworms: 10m -Scap Push-ups: x10 -Reverse Inchworm: 10m -Push-ups: x10 Skill/Strength A1. Cal Row: 5x 15 A2. Hollow Rocks: 5x 10 Read more about 08.07.18[…]

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08.06.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, -Lat. Swing & Shuffle: 30m/direction -Karaoke: 30m/direction -High knee skips: 10m -Lat. Lunge & Shift: 10m -Lunge to Alt. Twist & Reach: x10 -Kneeling, Birddog to Abduction: x10 -Reverse Bridge Alt. Reach: x10 -Alt. Turkish Get-up #3: x10 -Kneeling, Alt. Wide Foot Samson Stretch: Read more about 08.06.18[…]

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