1/7/19

RFS CrossFit – CrossFit

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Warm-up

400m run then 2 rounds:

10 lunges + 10 cossack squats + 10 narrow squats + 10 sumo squats

+ 10 cat/cow + 10 bird dog (knees lifted)

then, 2 rounds

10 barbell good mornings

10 bar squats

10 up dog/down dog

Skill/Strength

A: Back Squat (4X4 (add from last monday) Rest :90 between)

R: Metcon (Time)

For Time:

50 Kettlebell Swings (55/35)

40 Walking Lunges with Farmer’s Carry (55/35 KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (55/35)

10 Bar Muscle-Ups or c2b pull-ups

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings
25:00 CAP

Y: Metcon (Time)

For Time:

50 Kettlebell Swings (45/25)

40 Walking Lunges with Farmer’s Carry (45/25 KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (45/25)

10 c2b pull-ups

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

g: Metcon (Time)

For Time:

50 Kettlebell Swings (25/15)

40 Walking Lunges with Farmer’s Carry (25/15 KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (25/15)

10 Ring Rows

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

TRY ONE CLASS

FREE

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