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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04.20.18

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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04.21.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m 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 Metcon (AMRAP – Reps) 25:00 AMRAP: P1:[…]

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04.23.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up -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 -Alt Lat Bear Step & TG3: x10 -Calf Raises: x10 -Toe Walks: 10m -Toe Raises: x10 -Heel Walks: 10m[…]

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