RFS CrossFit – CrossFit
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