RFS CrossFit – CrossFit
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