WORKOUT OF THE DAY

9/24/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up team burpee/MB plank tap line game (cycle 3x) 10m High knees 10m Butt kicks 10m Spider-Man crawl

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9/22/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run split into groups of 6 for MB hot potato! (hold a squat and whenever the

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9/21/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 3:00 DU 10m High knee skips 10m backwards high knee skips 10m Punters 10 scap pull ups

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9/20/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m row 30m/side Lateral swing and shuffle 10m Lunge to oh reach 10 sprawls 10 mt. Climbers/side

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9/19/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 3x down and back in gym 10 m Knee hugs + quad stretch 10 m Glute stretch

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Tuesday 9/18/18

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m row 10m forward hurdles 5m/Lateral over under hurdle :20 High plank hold :20/Side plank hold 10/side

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