1/13

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

2 SETS:

10 hip lifts

10 dead bugs- legs only

10 alternating push up Ts

5 MIN AMRAP:

10 skaters

5 sprawls

10 hollow rocks

10 single rdl to knee drive/leg

Metcon (Time)

FOR TIME

20 burpees

200m run

40 walking lunges

400m run

60 push ups

600m run

80 sit ups

800m run

100 squats

1000m run

EXTRA CIRCUIT

COOL DOWN:

1:00 half saddle right leg

1:00 half saddle left leg

1:00 supine hamstring stretch right leg

1:00 supine hamstring stretch left leg

()

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved