10.19.17

RFS CrossFit – CrossFit Warm-up 0:00 – 500m Row then, 3 Rounds: -Jog: 200ft -Bear Crawl: 10m -Opposite Hand/Foot Bear Crawl: 10m -Alt. Birddog: x10 -Scap Pull-ups: x10 -Scap Push-ups: x10 -DB IR/ER: x10 Skill/Strength A1. DB D2 Pattern: 3x 5/arm; light A2. Plank Walk w/ Sliders: 3x 50ft. B. HS Toe Taps: 3x 3/side[…]

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10.17.17

RFS CrossFit – CrossFit Warm-up 0:00 – 3x 200m Shuttle Runs then, -Punters: 10m -Pendulum Kicks: 10m -Floor Sweeps: 10m -5 & 7 O’Clock Lunges: 20m -Inchworms: 10m -Reverse Inchworms: 10m -GHD Reverse Hyper: x10 -Seated Straight Leg Reach: :30 -Straddle Straight Leg Reach: :30/right, left, middle Skill/Strength A. Every 10:00 for 50:00, perform half[…]

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10.16.17

RFS CrossFit – CrossFit Warm-up 0:00 – 500m Row then, -Jog: 200ft -Skip: 100ft -High Knee Skip: 100ft -Backward Skipping Hip Openers: 10m -Spiderman Crawl: 10m -Squatting, Hip IR: x10 -Squatting Assisted Hip ER: x5 + :10 Hold -Standing Calf Stretch: :20/side w/ straight Leg & :20/side w/ bent Knee -Standing Calf Raises: x10 -Jog:[…]

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10.14.17

RFS CrossFit – CrossFit Warm-up 0:00 – 400m Run then, -High Knee Run: 100ft -Butt Kicks: 100ft -Bear Crawl: 100ft -Side Shuffle: 200ft -Lateral Lunge & Shift: 10m -Cradle Walk: 10m -Squatting- Assisted ER Pulses: x10/side + :10 Hold -Crab Walk: 10m Metcon (Time) 800m Run 80 Thrusters (45/35) 600m Run 60 Hang Powersnatches (75/55)[…]

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