09/22/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

A1. Floor press 9,9,9+

A2. 3 X 7 STRICT PULL UPS WITH 3 SEC ECCENTRIC (BANDED IF NEEDED- UNBROKEN SET)

Metcon

S: nasty nancy (Time)

5 rounds:

500-m run

15 overhead squats

15 bar-facing burpees

W 125 lb. M 185 lb.

S: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post

EXTRA CIRCUIT:

hamstring floss 1:00/postiion

theraband eccentric flyes x8 (3 sec eccentric)

theraband eccentric row/ext rotation x 8 ( 3 sec eccentric)

()

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