2/12/20

RFS CrossFit – CrossFit

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Warm-up

2 MIN CHOICE OF CARDIO

COACH WARM-UP (10:00)

Skill/Strength

A1. KB SDHP by feel x 15 (3 sets)

A2. Handstand hold + walk (10 sec+ ME) , (10 sec + 10 hand lifts)

B. DL 4×3 (60,70,80,85%) (ONE MORE WEEK BEFORE DELOAD)

B: Deadlift (4×3 (60,70,80,85))

Metcon

R: Metcon (Time)

21-15-9

Hang power snatch (105/75)

Wall balls (20/14)

Y: Metcon (Time)

21-15-9

Hang power snatch (95/65)

Wall balls (20/14)

G: Metcon (Time)

21-15-9

Hang power snatch (75/45)

Wall balls (14/10)

TRY ONE CLASS

FREE

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