1/14/19

RFS CrossFit – CrossFit

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Skill/Strength

Warm-up

400m run then 2 rounds:

5/side forward hurdle into lunge/repeat backwards

10 leg swings/side

10 scap pull-ups+ 10 hollow and arch

10 glute bridge+ 10 hollow rocks

10 plate squats + 5 front raises

A: Back Squat (4×4)

R: Metcon (AMRAP – Rounds)

15:00 EMOM

9 Air Squats

7 Pull-ups

5 Burpees

Y: Metcon (AMRAP – Rounds)

15:00 EMOM (20/14# VEST)

9 Air Squats

7 Jumping Pull-ups

5 Burpees

G: Metcon (AMRAP – Rounds)

15:00 EMOM (20/14# VEST)

9 Air Squats

7 Ring Rows

5 sprawls

RECOVERY

2:00 Couch Stretch/side

TRY ONE CLASS

FREE

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