04.13.18

RFS CrossFit – CrossFit

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Warm-up

800m Run

then,

-Hurdle Step-overs: 10m

-Lat. Hurdle Over-Unders: 10m/direction

-Spiderman: 10m

-Knee Hug to Lunge: 10m

-Seated, Hip IR/ER: x10/direction

-Straight Leg Calf Stretch: :20/side

-Bent Leg Calf Stretch: :20/side

-Standing Calf Raises: x10

-Elevated Front foot Dragon Stretch: :30/side

Skill/Strength

A1. Hip Flexor Twitch: 2x 20/leg

A2. Bench Seated, Iso Hip Flex. Hold: 2x :10/side

A3. Reverse Lunge to Vertical Skip: 2x 10/side

Front Squat (3x 5)

50% x5

60% x5

70% x5+

Metcon

RX: Metcon (Time)

15-12-9

Cal AB

9-6-3

Ring Muscle-ups

3-2-1

Rope Climb

S: Metcon (Time)

15-12-9

Cal Row

9-6-3

Angle Row

3-2-1

Rope Walk

M: Metcon (Time)

15-12-9

Cal Row

9-6-3

Ring Row

3-2-1

Rope Walk

Skill/Strength

A: R Hop Test (3 Rounds for distance)

3x 1

B: L Hop Test (3 Rounds for distance)

3x 1

C: R to L Leap Test (3 Rounds for distance)

3x 1

D: L to R Leap Test (3 Rounds for distance)

3x 1

E: Metcon (AMRAP – Reps)

Push-up Stability Test

F: Metcon (2 Rounds for reps)

Wall Clearing Test

G: Metcon (2 Rounds for reps)

Stoplight Test

H: Metcon (AMRAP – Reps)

OH Reach Test

I: Metcon (3 Rounds for reps)

3x ME
Rest 3:00

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