2/11/20

RFS CrossFit – CrossFit

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Warm-up

Figure 8 Run

coach warm-up (12:00)

Skill/Strength

A. Bottom bell press 3-2-3 x 5 reps/side + 50 DU (3 sets)

B. 3 Strict RMU + 3 point 1leg balance (4 sets)

C. D ball instruction

Metcon

R: Metcon (3 Rounds for reps)

6 MIN EMOM per station (18:00)

STATION 1= mvmt 1 DBALL CARRY 10M ; EVERY MIN= mvmt 2= 2 DBALL CLEANS (150/100)

30 sec transition

STATION 2=mvmt 1= DB LUNGES (55/35)+ mvmt 2= 5 BURPEES

30 sec transition

STATION 3= mvmt 1= push ups + mvmt 2= 5 BOX JUMPS (24/20)

score= reps for movement 1

10m dball carry= 5 reps

lunge/leg= 1 rep a leg

Y: Metcon (3 Rounds for reps)

6 MIN EMOM per station (18:00)

STATION 1= mvmt 1 DBALL CARRY 10M ; EVERY MIN= mvmt 2= 2 DBALL CLEANS (100/70)

30 sec transition

STATION 2=mvmt 1= DB LUNGES (40/25)+ mvmt 2= 5 BURPEES

30 sec transition

STATION 3= mvmt 1= push ups + mvmt 2= 5 BOX JUMPS (24/20)

score= reps for movement 1

10m dball carry= 5 reps

lunge/leg= 1 rep a leg

G: Metcon (3 Rounds for reps)

6 MIN EMOM per station (18:00)

STATION 1= mvmt 1 DBALL CARRY 10M ; EVERY MIN= mvmt 2= 2 DBALL CLEANS (70/50)

30 sec transition

STATION 2=mvmt 1= DB LUNGES (25/15))+ mvmt 2= 5 BURPEES

30 sec transition

STATION 3= mvmt 1= push ups + mvmt 2= 5 BOX JUMPS (20/15)

score= reps for movement 1

10m dball carry= 5 reps

lunge/leg= 1 rep a leg

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