3/12/19

RFS CrossFit – CrossFit

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Warm-up

500m row

10m opposite hand and foot bear crawl

10m forward hurdles

10m backward hurdles

10m glute stretch

10m crab walk

10/side lateral lunge

10/side dead bug

20 alternating v ups

10 push ups tempo 2-2-1

Skill

2 SETS

1/2 KNEELING BANDED ROW X 8/SIDE

PLYO PUSH UP X 8

SIDE TO SIDE HURDLE JUMPS (12″) X12

BANDED RDL X8

Strength

B: Deadlift (3 x 2 x 90% (1:30 REST BETWEEN SETS) (LAST WOR)

R: Metcon (AMRAP – Reps)

3 rounds

:45 stations; :15

10m shuttle sprints

Box jumps (24/20)

Inverted row (bar on low j hooks)

Bar touching burpees

Y: Metcon (AMRAP – Reps)

3 rounds

:45 stations; :15

10m shuttle sprints

Box jumps (24/20)

Inverted row bent knees

Bar touching burpees

G: Metcon (AMRAP – Reps)

3 rounds

:45 stations; :15

10m shuttle sprints

Box jumps (20/12)

Inverted row (j hooks on second to last hole)

Bar touching burpees

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