2/14/20

RFS CrossFit – CrossFit

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Warm-up

500M ROW

COACH WARM UP (15:00)

Skill/Strength

A1. Shoulder prone M, W, T, Y x 5

A2. Single leg calf raises x 10/side

A3. Strict Pull ups x 10/6

B: Front Squat (4X6 REST 1:30-2:00)

Metcon

R: Metcon (Time)

Ladder run (10 meters) (13 mins)

Min 1,2,3,4,5,6,7,8,9,10,11,12,13,14

#10m 2,4,6,8,10,12,14,14,12,10,8,6,4,2

G: Metcon (Time)

Ladder run (10 meters) (13 mins)

Min 1,2,3,4,5,6,7,8,9,10,11,12,13,14

#10m 7 sprints every min

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