2/5/19

RFS CrossFit – CrossFit

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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

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