1/11/19

RFS CrossFit – CrossFit

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Warm-up

2 sets

kareoke dnb + 8 duck walk fwd and bwd + 10 squat jumps + 5 walk outs (as far as possible)

+ 10 v-ups

2 sets

Island Run + 8 KB/DB goblet squats + :15 bar hang

Skill/Strength

A. 3 sets

Iso pallof press x :30/side

lateral box step downs (20) x5/side

forward and backward monster walks x10/fwd&bwd

B: Back Squat (12:00 to EST: Back Squat 5RM )

(*DO NOT move to 3RM unless you have missed your new 5RM attempt for two weeks straight)

B: Back Squat (12:00 to EST: Back Squat 3RM)

B. 12:00 to EST:

Back Squat 5RM OR 3RM

(*DO NOT move to 3RM unless you have missed your new 5RM attempt for two weeks straight)

R: Metcon (Time)

5-4-3-2-1

Rope Climbs

1-2-3-4-5

Power Cleans (185/135)

Y: Metcon (Time)

5-4-3-2-1

Rope Climbs

1-2-3-4-5

Power Cleans (135/105)

G: Metcon (Time)

5-4-3-2-1

Rope walks

1-2-3-4-5

Power Cleans (95/65)

Post

200m Run relay

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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