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RFS CrossFit – CrossFit

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Warm-up

3 sets through:

LADDER DRILL (diagonal pattern)

cone drills (zig zag)

sprint (remainder of gym)

10M High knee skips

10m worlds greatest stretch

10m glute stretch

Skill/Strength

A. 3 sets of:

Front Rack Reverse Lunges x16

:90 rest

Ring Dips x 4-6 (2-2-1-2)

:90 rest

B: Back Squat (10-12:00 EST 5RM)

R: Metcon (AMRAP – Reps)

Max Effort Every minute, for 12 minutes (3 sets) 15 second rest between stations

Station 1 – Cal Row

Station 2 – Meters Kb front rack carry (70/55)

Station 3 – Double-Unders

Station 4 – Burpee Box Overs (20)

Y: Metcon (AMRAP – Reps)

Max Effort Every minute, for 12 minutes (3 sets) 15 second rest between stations

Station 1 – cal Row

Station 2 – Meters Kb front rack carry (55/45)

Station 3 – Double-Unders

Station 4 – Burpee Box Overs (20)

G: Metcon (AMRAP – Reps)

Max Effort Every minute, for 12 minutes (3 sets) 15 second rest between stations

Station 1 – cal Row

Station 2 – Meters Kb front rack carry (35/25)

Station 3 – Singles

Station 4 – Burpee Box Overs (20)

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