10/9/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A1. DB Seated STRICT PRESS 3X10

A2. Barbell Landmine 3×10 total

A3. Hollow Rocks 3x 20

A4. 200m run

Metcon

Communication is key and strategy so you don’t burn out in certain areas.

Handstand area should be 1-2 sets.

Burpees should be a sprint!

R: Metcon (Time)

TEAMS OF 2

4 RFT

20 CAL ROW

HSW 10M

10 BURPEE BOX JUMP OVERS

10M HSW

Y: Metcon (Time)

TEAMS OF 2

4 RFT

20 CAL ROW

15 HSPU

10 BURPEE BOX JUMP OVERS

15 HSPU

G: Metcon (Time)

TEAMS OF 2

4 RFT

20 CAL ROW

20m Bear Crawl

10 BURPEE BOX JUMP OVERS

20m Bear Crawl

TRY ONE CLASS

FREE

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