05.19.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run then, -Lat. Swing & Shuffle: Down & Back -Lat. Half Front Cross: Down & .Back -Lat. Bear Crawl: 10m/direction -Lat. Leg Swings: x10/side -Prone Lying Cross-Over: x10/side -Reverse Plank Support: :10 -Side Plank Support: :10.side -Iso Half Squat Hold + Vertical Jump: 5x:10+1 Metcon Metcon[…]

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05.18.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row then, -High Knee Run: 10m -Running Butt Kicks: 10m -Spiderman Crawl: 10m -Scap Push-ups: x10 -Sprawl: x10 -Alt Birddog: x10 -Mt. Climber: x10/leg -Hollow Rocks: x10 -Alt Dead Bug: x10 Skill/Strength A. Options #1-5 #1 – Failed Push-up Stability Test: A. Med.Ball Supported Dead Bugs:[…]

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05.17.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Run: 3x D&B -Hurdle Step Overs: 10m -Lat. Hurdle Over-Unders: 10m/Direction -Skipping Hip Openers: 10m/Direction Run: 2x D&B -Spiderman Crawl: 10m -Straight Leg Bear Crawl: 10m -Inchworms: 10m Run: 1x D&B -Scap Push-ups: x10 -Scap Pull-ups: x10 -Miyagis: x10 Skill/Strength A. Hanging Hollow Engagements: 3x 5 B.[…]

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05.16.18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row -High Knee Run: 10m -Running Butt Kicks: 10m -Bear Crawl: 10m -Skipping Hip Openers: 10m -Punters: 10m -Angry Gorilla: 10m -Toe Walks: 10m -Heel Walks: 10m -Alt. Deadbug: x10/side -Side Plank Support: :20/side -Hollow Rock: x10; :20 Hold last rep Skill/Strength A1. KB Single Leg[…]

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