3/14/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

1:30/side Quad/ Adductor Roll

1:30/ couch stretch per side

Warm-up

2:00 JUMP ROPE

10M A skips/side

10m lateral lunge and shuffle

10/side leg swings (lateral and front/back)

20 calf raises

10m toe walks

10/side t-spine stretch on floor

Skill

2 sets

A1. Standing 1 arm Bottom Bell KB Presses x10/side

A2. Hollow and arch x10

A3. Lat Press in the hollow x 2

B: 5:00 EMOM

1-3 MUSCLE UPS (BAR OR RING)/ C2B/ PULL-UPS

Metcon

R: Metcon (Time)

800m Run

20 Wall Balls (20/14)

400m Run

30 wall balls

200m Run

40 Wall Balls

Y: Metcon (Time)

800m Run

20 Wall Balls (14/10)

400m Run

30 wall balls

200m Run

40 Wall Balls

G: Metcon (Time)

600m Run

20 Wall Balls (14/10)

400m Run

20 wall balls

200m Run

20 Wall Balls

Post

RomWod

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