1/10/19

RFS CrossFit – CrossFit

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Warm-up

100m run + 20 DU + 10 scap push-ups + 10 hollow rocks x 3 sets

then,

:20 assault bike + 10 scap pull-ups + 10 hollow and arch x 3 sets

Skill/Strength

A. 3 SETS

5 straight leg hip kips to bar

3-5 straight bar dips + 3 negative muscle ups

OR

3-5 pull-ups + 1 kip + 1 negative (use less resistance)

R: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

200m run

15 HR push-ups

10 DB box step ups (20 in) (45/25#)

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes of:

400m assault bike

15 box jumps

10m handstand walk

Y: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

200m run

15 HR push-ups

10 DB box step ups (20 in) (35/20#)

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes of:

400m assault bike

15 box jumps (24/20)

10m plank walk on sliders

G: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

200m run

15 HR push-ups

10 DB box step ups (20 in) (25/15#)

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes of:

400m assault bike

15 box jumps (20/12)

20m bear crawl

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