1/9/19

RFS CrossFit – CrossFit

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Warm-up

2 sets:

20 single unders

10m backwards glute stretch

10 hollow and arch

10m worlds greatest stretch

2 sets:

10/side pvc ext rotation

10/side internal rotation

:15 hollow hold

2 sets:

10 ring rows

10 goblet squats (focus shoulders down)

Skill/Strength

A: Front Squat (Every 1:30 for 9:00 , 2 reps building)

B: split stance strict press + split jerk (3+2)

R: Metcon (Time)

5 rounds for time

30 Du

15 Supinated KB Pendlay Row (70/45)

10 T2B

Y: Metcon (Time)

5 rounds for time

30 Du

15 Supinated KB Pendlay Row (55/35)

10 T2B

G: Metcon (Time)

5 rounds for time

30 single unders

15 Supinated KB Pendlay Row (45/25)

10 knee raises

RECOVERY

Triceps stretch against rig 1:00/side

Door stretch 1:00

TRY ONE CLASS

FREE

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