10/9/18

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

200M RUN THEN,

2 SETS (NO MORE THAN 10:00)

THERABAND PULL-APARTS X8

RING ROWS X 8

SCAP PULL-UPS X 8

BIRD DOG X8/SIDE

QUADRUPLED HIP JOINT CIRCLE X8/SIDE

Skill/Strength

TABATA 1: (4:00)

Hollow Hold / supermans alt every :20

A: Drop Snatch (3×3)

B: Snatch High Pull (3×3)

C: Barbell Cycling

8 Powersnatches. :30 rest (95/75)

5 Powersnatches. :20 rest (95/75)

3 Powersnatches. (95/75)

1:30 REST AND REPEAT 2ND SET

rx: SIMMER SHOULDERS (Time)

FOR TIME

30 OHS (75/55)

60 DU

20 OHS

40 DU

10 OHS

20 DU

s: Metcon (Time)

FOR TIME

30 OHS (55/35)

120 SINGLES

20 OHS

80 SINGLES

10 OHS

40 SINGLES

Post

1:00/side bowling stretch

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