3/11/19

RFS CrossFit – CrossFit

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Warm-up

60m lateral swing and shuffle

60m kareoke

30m high knee skips

30m backward high knee skips

10m worlds greatest stretch

10/side hip crossover

15 glute bridge

20 hollow rocks

10m duck walk

10m backwards duck walk

30 jumping Jacks

PRIOR TO CLASS (10:00)

Overhead Mobility: https://www.youtube.com/watch?v=141SU4J4Vr4

Skill

3 sets (10:00)

A1. Plank Taps x20 total

A2.Plank to Pike ups x15

A3.Banded pallof Press x15/side

2 sets (8:00)

B1.Bulgarian Split Squat x12/side (By feel)

B2.warm-up set for squats x5

Strength

C: Back Squat ( 3X10 (65% OF 3RM) (10:00))

Metcon

R: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

400M RUN

4 ROPE CLIMB

20 OHS (95/65)

Y: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

400M RUN

4 (1/2 CLIMB)

20 OHS (75/55)

G: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN

8 ROPE Walks

20 OHS (45/35)

M: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200M RUN/400m Bike

20 Ring Rows

20 Overhead box squats (pvc pipe)

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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