10/10/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Mobility sequence (15:00)

Skill/Strength

candlesticks 3×3

cossack squats 3x 5/side

Review movements

Metcon

Stimulus: strict movements, focus on moving slowly and engaging tightly.

Should get a nice sweat but still be able to have a conversation with your wonderful coach.

Metcon (No Measure)

2-3 rounds

15 wallballs

30 DU

15 DB Row

15 Double KB sumo DL

15/side plank reaches

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