06.25.18

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 Opposite Twist & Reach: x10 -Kneeling, Birddog to Abduction: x10 -Breakdancing Bear: x10 -Calf Raises: x10 -Toe Walks: 10m -Toe Raises: x10 -Heel Walks: 10m Skill/Strength A. 4:00 EMOM:[…]

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06.23.18

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 Metcon Metcon (AMRAP – Rounds and Reps)[…]

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06.22.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row then, High Knee Skips: 10m Punters: 10m Floor Sweeps: 10m Backward ITB Stretch: 10m Backward Straight Leg DL: 10m Backward Inchworm: 10m Duck Walk: 10m Crab Walk: 10m Opposite Hand/Foot Bearcrawl: 10m Plank Shoulder Taps: x5/side w/ 5s hold Skill/Strength A. 4:00 EMOM: *using 45lb[…]

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06.21.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure-8 Run Elbow Scap Push-ups: x10 Opposite Hand & Foot Bearcrawl: 10m Scap Pull-ups: x10 Backward Opp. Hand & Foot Bearcrawl: 10m Traveling Cossack Squat: 10m Spiderman: 10m Birddogs: x10/side Lat. Bearcrawl: 5m/direction Dive-bomb Push-ups: x5 Skill/Strength A. 4:00 EMOM: 3 DB Manmakers (25/20) B. 4:00 EMOM:[…]

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