3/18/20

RFS CrossFit – CrossFit

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Warm-up

2 min jump rope

coach warmup

Skill/Strength

RFS GYM WOD:

EVERY 3:30 MINS FOR 3 SETS=

500M ROW

10 DEADLIFTS (185/135)

RFS MINIMAL EQUIPMENT WOD:

EVERY 3:00 MINS FOR 3 SETS=

200 TOE TAPS

10 DB SINGLE LEG RDL

RFS NO EQUIPMENT WOD:

EVERY 3:00 MINS FOR 3 SETS=

200 TOE TAPS

10 BACKPACK SINGLE LEG RDL (20/15 LBS OR MORE)

Metcon

R: Metcon (Time)

RFS GYM WOD:

21-15-9-15-21

DB HANG CLEAN & JERKS (SWITCH EVERY 3) (55/35)

LATERAL SQUAT JUMPS OVER DB

Metcon (Time)

RFS MINIMAL EQUIPMENT:

21-15-9-15-21

DB HANG CLEAN & JERKS (SWITCH EVERY 3) (55/35)

LATERAL SQUAT JUMPS OVER DB

Metcon (Time)

RFS NO EQUIPMENT WOD:

21-15-9-15-21

BACKPACK CLUSTERS

LATERAL SQUAT JUMPS OVER BACK PACK

Post

HAMSTRING MOBILITY

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