2/8/19

RFS CrossFit – CrossFit

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Warm-up

2:00 of DU practice…literally practice large sets or attempts….

10M WORLDS GREATEST STRETCH

10M GLUTE STRETCH

10 CURL UPS

CONE DRILLS: BOTH SIDES

1- SQUAT HOP + OBLIQUE TWIST= REVERSE BEAR CRAWL

2- ANGRY GORILLA + LATERAL SPRAWL HOP = BACK PEDAL

1:00 OF 2 SQUAT PULSES + 2 SQUAT JUMPS + ROLL + BEAR CRAWL 3 FORWARD/BACKWARD

Skill/Strength

A1. Mini band lateral walks with FR kettlebell 2×10

A2. 1 leg elevated glute bridge 2×10/side

A3. Empty bar goodmorning 2×8

B: Back Squat (15:00 to est 3RM! )

Begin with a warm-up set of 5-8 reps and from there work your way up.

Make sure you are taking at least 1:30 rest between sets

R: Metcon (Time)

21-15-9

thrusters (95/65)

bar facing burpees

Y: Metcon (Time)

21-15-9

thrusters (75/55)

bar facing burpees

G: Metcon (Time)

21-15-9

thrusters (55/35)

bar facing sprawls
No empty barbells

Post

1:00 Door way stretch

1:00/side triceps roll

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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