10/14/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

Deadlift

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

Metcon

s: Metcon (Time)

50-40-30-20-10

WALLBALLS (20/14)

25-20-15-10-5

BOX JUMPS (24/20)

L= 14/20, STEP UPS

sl: Metcon (Time)

50-40-30-20-10

WALLBALLS (20/14)

25-20-15-10-5

BOX JUMPS (24/20)

L= 14/20, STEP UPS

l: Metcon (Time)

50-40-30-20-10

WALLBALLS (20/14)

25-20-15-10-5

BOX JUMPS (24/20)

L= 14/20, STEP UPS

Post

FOAM ROLL QUADS AND INNER THIGHS 2:00/SIDE

COUCH STRETCH 90 SEC/SIDE

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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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