2/7/19

RFS CrossFit – CrossFit

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Warm-up

HUDDLE GAME 3X :25

10 SCAP push-ups

10 HIGH PLANK TO LOW PLANK TOTAL

10 ALT LIZARD LUNGES

10m pendulum kicks

10 1 leg hops/side

10 front to back 1 leg hops/side

Skill/Strength

A. 3 sets

bottom bell presses x 5/side, lateral banded dead bug x 10/side

B.

BMU: 5:00 EMOM = 3-5 UB BMU OR decreasing resitance bmu each minute for 1 rep (or lower box height- i like band though)

PULL-UPS: 5:00 EMOM= 5-8 strict pull-ups or decreasing resistance pull-ups each minute for 1 rep

ALL: Metcon (No Measure)

4 rounds not for time:

2 rope climbs / 4 rope walks/ 15 RING ROWS

10 tempo deadlifts (2-1-2) (135/95) (95/65) (KB=35/25)

Cool Down

10:00 mobilty

Triceps stretch banded

hip flexor stretch

t spine stretch

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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