10/15/20

RFS CrossFit – CrossFit

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Warm-up

Happy Birthday Kelly D!

mobility

activation warm up

Skill/Strength

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

10 PUSH UPS

10/SIDE LATERAL LUNGES ON THE SLIDERS

20 CAL ROWING

10/SIDE 1/2 KNEELING BANDED WOODCHOP

10/LEG BOX SUPPORTED ISOLATED LEG EXTENSION

20 DU

1 SUICIDE RUN

Post

ROMWOD

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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