12/7

RFS CrossFit – CrossFit

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Warm-up

60m lateral swing and shuffle

60m crossovers

10m deadwalks

10m glute stretch

10 dynamic hamstring stretch

10/side DownDog calf stretch

10 alternating dragon stretch

10 lowplank to high plank/side

Skill/Strength

B. 10:00 EMOM

ODD- 5 DB THRUSTERS (50/35)

EVEN- 5 GHD SIT-UPS

R: Metcon (Time)

1 MILE RUN

200FT BURPEE BROAD JUMP

200M FARMER CARRY (70/55)

1K ROW

Y: Metcon (Time)

1 MILE RUN

200FT BURPEE BROAD JUMP

200M FARMER CARRY (55/35)

1K ROW

G: Metcon (Time)

800M RUN

100FT BURPEE BROAD JUMP

200M FARMER CARRY (35/25)

800M ROW

Post

1:00/ SIDE CALF ROLL

1:00/SIDE SHIN ROLL

1:00/SIDE COUCH STRETCH

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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