10.13.17

RFS CrossFit – CrossFit Warm-up 0:00. – 500m Row Then, -High Knee Skips: 200ft (F&B) -Karaoke: 200ft -Duck Walk: 10m -Pendulum Swings: 10m -Lunge to OH Reach: 10m -5 & 7 o’clock lunges: 10m/direction -Foward & Back Leg Swings: x10/leg -Side to Side Leg Swings: x10/leg -Pigeon Stretch: :30/side Skill/Strength A1. KB Goblet Bulgarian Squat:[…]

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10.12.17

RFS CrossFit – CrossFit Warm-up 0:00 – 400m Run then, -Line Drills: -Ali Shuffle: 20m -Forward & Back Lateral Jumps: 20m -Straddle to Tight Rope: 20m (F&B) -Hop Scotch: 20m (F&B) -Icky Shuffle: 20m (F&B) -Backward Straight Leg DL: 10m -Knee Hug to Lunge: 10m -Lunge to Knee Hug: 10m -3 Rounds: -Supinated Grip Band[…]

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10.11.17

RFS CrossFit – CrossFit Warm-up 0:00 – 3:00 Clock, UB Sets of DU’s: 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5 then, -Squat Broad Jumps: 10m -Backward Skipping Hip Openers: 10m -Punters: 10m -Skipping Punters: 10m -Floor Sweeps: 10m -Half Kneeling, Hamstring Dynamic Stretch: x10/side -3 Rounds: -10 Snap Pull-ups -10 Hollow[…]

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10.10.17

RFS CrossFit – CrossFit Warm-up 0:00 – 500m Row then, -Angle Runs: 200m -W Drill: 200m -Angle Shuffle: 200m -Lat. Plank Walk: 10m/direction -Tabletop Alt. Birddog: x10/side -PVC Pass Thru: x10 -PVC Shoulder Ext: x10 -Banded In & Out Hands: x10 Skill/Strength A1. L-Sit DB Press: 4x 5; by feel – moderate A2. Strict HSPU:[…]

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