1/3/19

RFS CrossFit – CrossFit

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Warm-up

400 m run

dueling planks in a circle: med ball tosses back in forth in a plank, last one standing wins $5 coupon

4 rounds

:15 kb hollow hold

:15 kb leg lifts over bell

:15 plank march taps

rest :30

Skill/Strength

A. 3 SETS

15 hollow and arch with feet together

3-6 BMU or 3-5 jumping BMU or 5 banded pull-ups (less band)+3 negative pull-ups

B. 3 SETS

Reverse Hyper x12

KBS x15

R: Metcon (Time)

For time:

40 Wall Ball Shots (20/14 lbs)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups

Y: Metcon (Time)

For time:

40 Wall Ball Shots (14/10 lbs)

20 Jumping Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups

G: Metcon (Time)

For time:

40 Wall Ball Shots (10/6)

20 Ring Rows

30 Wall Ball Shots

15 Ring Rows

20 Wall Ball Shots

10 Ring Rows

10 Wall Ball Shots

5 Ring Rows

TRY ONE CLASS

FREE

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