10/10/18

RFS CrossFit – CrossFit Teens

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Warm-up

500M ROW OR 3:00

10M INCHWORMS

10M FROG JUMPS

10M BEAR CRAWL

10M SPIDERMAN CRAWL

10M SUMERSAULTS

10 STAR JUMPS

10 MT. CLIMBERS/SIDE

Skill/Strength

3 ROUNDS (GUIDE THEM TOGETHER)

HS HOLDS :20

LADDER PLANK SHUFFLE DOWN AND BACK

3 ROUNDS (GUIDE THEM TOGETHER)

BOX PISTOLS X8/SIDE

45# PLATE PUSH ON TURF DOWN AND BACK

(PUT A SLIDER UNDER THE PLATE)

Metcon (Time)

21-15-9 OR CAP (10:00?)

PVC OHS

BAR FACING BURPEES

1 ISLAND RUN

Post

GAME

TRY ONE CLASS

FREE

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

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