12/6/18

RFS CrossFit – CrossFit

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Warm-up

500m Row

20 total CURTSY SQUAT

10m inchworms

10/side BIRD DOG KNEE TO ELBOW

10/side quadruped shoulder controlled articular rotations

30 total HOLLOW BODY FLUTTER KICKS

10m CRABWALK

10/side WALL DEAD BUG

Skill/Strength

A1. False Grip Ring Row (2-2-1) 3×5

A2. Ring Dips tempo (2-2-1) 3×3

B. Banded Ring MU transitions 3×2

or RING MU 3X2 UB

R: Metcon (Time)

50 DU

10 hang power snatches (135/95)

50 DU

20 T2B

50 DU

10 MU (BAR OR RING)

50 DU

20 T2B

50 DU

10 HPS

Y: Metcon (Time)

50 DU

10 hang power snatches (115/85)

50 DU

20 T2B

50 DU

10 BANDED BMU

50 DU

20 T2B

50 DU

10 HPS

G: Metcon (Time)

50 singles

10 hang power snatches (95/65)

50 singles

20 knee raises

50 singles

10 C2B

50 singles

20 knee raises

50 singles

10 HPS

Post

1:00 door stretch (biceps/chest)

1:00 wall stretch (biceps/chest)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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