10/11/18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

3X DOWN AND BACK IN GYM

10M FWD HURDLES

10M BWD HURDLES

5 SCAP PUSH-UPS

5 SCAP CIRCLES (FWD/BWD)

5 DD ROLL TO HOLLOW PLANK

5/SIDE STATIONARY ALT SPIDERMAN CRAWL

3X DOWN AND BACK IN GYM

Skill/Strength

A1. KICK-UPS 2X5

A2. HS WALKS 2X10M (Shoulder Taps 2X8/side)

B1. MUSCLE UP TRANSITIONS 2X3

B2. HOLLOW AND ARCH 2X10

RX: Metcon (Time)

FOR TIME:

800M ROW

10 AB

80 DU (160 SINGLES)

600M ROW

10 AB

60 DU (120 SINGLES)

400M ROW

10 AB

40 DU (80 SINGLES)

200M ROW

10 AB

20 DU (40 SINGLES)

Metcon (Time)

FOR TIME:

800M ROW

5 AB

(160 SINGLES)

600M ROW

5 AB

(120 SINGLES)

400M ROW

5 AB

(80 SINGLES)

200M ROW

5 AB

(40 SINGLES)

Post

ROLL LATS: 1:00/SIDE

DELTOID ROLL 1:00/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