2/6/19

RFS CrossFit – CrossFit

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Warm-up

Firgure 8 loop

30 m kareoke/side

10m high knee skips

10m butt kicks

10 lateral leg swings/side

10 front to back leg swings/side

10/side t spine stretch

10 scorpion total

10 sprawls

Skill/Strength

2 sets

A1. :30/side foam roll/quad

A2. banded elevated ankle stretch (12 in height) :30/side

A3. barbell front rack cossack squat 5/side

B: Front Squat (12:00 to est 1RM)

R: Metcon (Time)

5 rounds for time of:

200m run

1-minute accumulated handstand hold

15 toes-to-bars

Y: Metcon (Time)

5 rounds for time of:

200m run

:30 accumulated handstand hold

15 toes-to-bars

G: Metcon (Time)

5 rounds for time of:

200m run

:30 accumulated pike hold

15 knee raises

Cool Down

lat smash with the coach

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