1/8/19

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

500m row then, 3 rounds:

5 inchworms

5 pvc passthroughs

5 pvs ohs

then, 2 rounds:

10 kb dead walks by feel

empty barbell warm-up

Skill/Strength

A: Deadlift (Every 3:00 for 15:00 @75% of 1RM)

B: Hang snatch+ snatch (Every 2:00 for 8:00)

Every 2:00 for 8:00 (4 sets)
build over the course of the 4 sets

R: Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

Y: Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (115/75)

G: Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (75/55) lbs)

Cool Down

1:00 lat roll/ side

1:00 bowling stretch/side

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved