09.20.17

RFS CrossFit – CrossFit Warm-up A. 3:00 DU’s B. Warm-up 1 Skill/Strength A1. Banded Goodmornings: 2x 20 A2. Jump Lunges: 2x 10/leg B: Deadlift (B. DL: 5, 4, 3, 2, 1) by feel-AHAP! Metcon (AMRAP – Rounds) 28:00 EMOM: 1 – 15/12 Cal Row 2 – 100ft Sled Push (525/435) 3 – 3 BS (225/185)[…]

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09.19.17

RFS CrossFit – CrossFit Warm-up A. 400m Run B. Warm-up 2 Skill/Strength A1. DB Bench Press: 4x 8; by feel A2. DB Upright Row: 4x 8; by feel B. 3:00 EMOM: 5 Hip Powersnatch (75/55) C. 5:00 EMOM: 2 Hang Powersnatch; increase each round Metcon (Time) 6 Rounds: 18 KBS (70/55) 200m Sprint

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09.18.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 3 Skill/Strength A1. KB Goblet Lunge: 2 x10/leg A2. Seated IR/ER: 2x 5/direction B: Back Squat (5, 4, 3, 2, 1, 10, 10) By Feel-AHAP! Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP: 7 C2B 14 OHS (115/75) 21 DU’S Post A. Wall Sit: ME;[…]

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09.16.17

RFS CrossFit – CrossFit Warm-up A. 800m Run B. Warm-up 1 Metcon (Distance) 28:00 AMRAP: 800m Run 200m Walking Lunges 600m Run 400m Farmer’s Carry (70/55) 400m Run*Run Together **Split Lunges / Carries Evenly; P1 works, P2 rests. ***Score is Total Distance Covered!

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