2/11/19

RFS CrossFit – CrossFit

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Warm-up

3x dnb 30m forward run/backward run

10 burpees

10 air squat

10/side lunge to a kick

10/side lateral lunge to elbow to knee

10 kneeling push-ups tempo 2-2-1

10 total bird dog

10 total dead bug

Skill/Strength

A. Tabata L-sits off box

3 sets

B1. Front Rack hold, kneeling to squat 5/side

B2. lateral banded jump lunges x10/side

R: Metcon (Time)

Buy In: DU 60

50 KBS (55/35)

40 BOX STEP OVERS (20 in, 55/35)

30 HORIZONTAL RING ROWS

20 HSPU

Buy out: DU 60

Y: Metcon (Time)

Buy In: DU 30

50 KBS (45/25)

40 BOX STEP OVERS (20 in, 45/25)

30 Ring Rows with feet under bar

20 pike hspu (20 in box)

Buy out: DU 30

G: Metcon (Time)

Buy In: DU 60

50 KBS

40 BOX STEP OVERS (20 in, 25/15)

30 RING ROWS beyond bar

20 strict db press (30/20)

Buy out: Single 60

Post

1:00/side calf smash

1:00/side barbell forarm smash

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