10/12/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

Back Squat

Back Squats 5,5,5+ (65,75,85% OF 90% OF 1RM) ADD 10 LBS TO PREVIOUS 1RM #

(take your 20 rep max *1.66= 1RM estimate + 10 lbs)

Metcon

s: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

100M FARMERS CARRY (70/55)

20 KB DL (70/55)

100M FARMERS CARRY

10 RKB SWING RIGHT ONLY

10 RKB SWING LEFT ONLY

sl: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

100M FARMERS CARRY (SL= 55/35)

20 KB DL

100M FARMERS CARRY

10 RKB SWING RIGHT ONLY

10 RKB SWING LEFT ONLY

L: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

100M FARMERS CARRY (

L=45/25

20 KB DL

100M FARMERS CARRY

10 RKB SWING RIGHT ONLY

10 RKB SWING LEFT ONLY

Post

FOREARM STRETCH CIRCLES 10/DIRECTION

FOREARM STRETCH REVERSE

FOAM ROLL FOREARM TISSUE 2 MIN/ARM

()

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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