RFS CrossFit – CrossFit
Warm-up
10:00 warm-up
500m row
AB MAT WARM-UP
10m/ side 1 arm fwd hurdles (abmat on palm)
10m bear crawl ab mat balance (abmat on back)
10 total bird dog (abmat on back)
10m/side 1 arm lunges (abmat on palm)
Skill/Strength
10:00 to complete
A1. 1 arm db row 2×8/side
A2. TB reverse flyes standing 2×12
A3. PVC HIP HINGE 2X10
B: Deadlift ( 4×5 @80% of max)
R: Metcon (2 Rounds for reps)
12:00 AMRAP
20 cal row
15 Push-ups
10 plate step ups to 20 in box (45/25)
then, 3:00 ME DU
Score:
round 1= metcon
round 2= total DU
Y: Metcon (2 Rounds for reps)
12:00 AMRAP
20 cal row
15 HR Push-ups
10 plate step ups to 20 in box (45/25)
then, 3:00 ME DU
G: Metcon (2 Rounds for reps)
12:00 AMRAP
20 cal row
15 Ring Push-ups (feet under bar)
10 plate step ups to 20 in box (25/15)
then, 3:00 ME DU
Post
sink stretch 2:00