1/13/20

RFS CrossFit – CrossFit

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Warm-up

500m Row

coach warm-up (12:00)

Skill/Strength

3 Sets (10 MINS)

2/side turkish get ups

Rt leg Lateral banded stationary lunge x 8

:20 Pronated Grip Dead Hang

LT leg Lateral banded stationary lunge x 8

B: Back Squat (3×12 building by feel)

Metcon

R: Metcon (AMRAP – Reps)

3 ROUNDS , ME EACH STATION (15 MIN)

min1= FARMER CARRY (70/55) Y=(55/45)G= (45/35)

MIN 2= SHUTTLE RUN

MIN 3= BMU/ y= C2B/ G= PULLUPS

MIN 4= CAL ROW

MIN 5=REST

Y: Metcon (AMRAP – Reps)

3 ROUNDS , ME EACH STATION (15 MIN)

min1= FARMER CARRY (70/55) Y=(55/45)G= (45/35)

MIN 2= SHUTTLE RUN

MIN 3= BMU/ y= C2B/ G= PULLUPS

MIN 4= CAL ROW

MIN 5=REST

G: Metcon (AMRAP – Reps)

3 ROUNDS , ME EACH STATION (15 MIN)

min1= FARMER CARRY (70/55) Y=(55/45)G= (45/35)

MIN 2= SHUTTLE RUN

MIN 3= BMU/ y= C2B/ G= PULLUPS

MIN 4= CAL ROW

MIN 5=REST

TRY ONE CLASS

FREE

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

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