1/10/20

RFS CrossFit – CrossFit

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Warm-up

2 MINS JUMP ROPE WARM-UP

COACH WARM UP 15 minutes (target shoulders)

Skill/Strength

A1. 5 Hollow and Arch Practice (2 sec pause in each position)

A2. 3 Candlesticks

A3. 5 Top Down Step Ups

A4. 2-5 Muscle Ups (weaker of 2)/ kipping c2b pull-ups/ kipping pull ups

if you don’t have 5-7 strict pull-ups, please do not kip.

perform this for A4 instead: 5 strict dips + 5 ring pull-ups

B: Front Squat (3 SETS BUILDING)

(increase from last week)

week 2 of phase 1

Metcon

Give coach Ray a big ole thank you

R-A: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

R-B: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

Y-A: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

Y-B: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

G-A: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

G-B: Metcon (AMRAP – Reps)

WOD: “THE UNKNOWN”

Option A

Option B
Death By=

start with 1 rep the first minute

increase by 1 each minute

your reps will count in your last failed minute so push it, push it real good.

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