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RFS CrossFit – CrossFit

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Warm-up

5MIN single unders or running

every minute on the minute: 5 push ups

5MIN AMRAP

10 split stretch total (5/leg)

10 reverse lunge to knee drive tap

10 A skips right

10 A skips left

Metcon (Time)

BUY IN: 1 mile run

DURANTE CORE:

5 rounds for time:

10 hollow rocks

10 v-ups

10 tuck jumps

10 sec hollow hold

1:00 rest

CASH OUT: 1 mile run

EXTRA CIRCUIT

COOL DOWN:

30 sec up dog

1:00 split stretch repetitions right

1:00 split stretch repetitions left

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FREE

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