12/3/18

RFS CrossFit – CrossFit

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Warm-up

400M run

60m lateral swing and shuffle

60m kareoke

10m forward hurdles

10m backward hurdles

10m glute stretch

10m pedulum swings

10m dynamic hamstring stretch

3x:30 plank hold; :15 rest between sets

Skill/Strength

A1. 3×5/side 1/2 kneeling KB press (bottom up)

A2. 3×5/side Top Down Step Ups (6-20 in)

A3. 3x 1:00 Rowing

B: Back Squat (4X5@60% of 3RM )

R: Metcon (AMRAP – Reps)

10:00 ascending ladder

2 OHS

2 HR push-ups

4 OHS

4 HR push-ups

6 OHS

6 HR push-ups

8 OHS

8 HR push-ups

10 OHS

10 HR push-ups
115/75

* continue up by 2 until 10:00 is complete

Y: Metcon (AMRAP – Reps)

10:00 ascending ladder

2 OHS

2 HR push-ups

4 OHS

4 HR push-ups

6 OHS

6 HR push-ups

8 OHS

8 HR push-ups

10 OHS

10 HR push-ups
(96/65)

* continue up by 2 until 10:00 is complete

G: Metcon (AMRAP – Reps)

10:00 ascending ladder

2 OHS

2 HR push-ups

4 OHS

4 HR push-ups

6 OHS

6 HR push-ups

8 OHS

8 HR push-ups

10 OHS

10 HR push-ups
G (65/45)

* Continue up by 2 until 10:00 is complete

Post

2:00 COUCH STRETCH/ SIDE

TRY ONE CLASS

FREE

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