12/5/18

RFS CrossFit – CrossFit

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Warm-up

3X DOWN AND BACK JOG

10:00 WORK

10M worlds greates stretch

5 kick ups on wall (2 second hold)

10m backwards glute stretch

10 total cossack squats

10 overhead wall squats

Skill/Strength

A1. body saw (rings or sliders) 3×15

A2. box jumps AHAP 3×2

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

R: Metcon (AMRAP – Rounds)

Every 4:00 for 20:00

20 wallballs (30/20)

15 burpees

10 cal AB/ 7 cal AB

Y: Metcon (AMRAP – Rounds)

Every 4:00 for 20:00

20 wallballs (20/14)

15 burpees

10 cal AB/ 7 cal AB

G: Metcon (AMRAP – Rounds)

Every 4:00 for 20:00

20 wallballs (14/10)

15 burpees

7 cal AB/ 5 cal AB

Post

3 position hamstring floss

1:00/side foam hamstring

TRY ONE CLASS

FREE

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