3/19/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

2 MIN CARDIO

coach warmup

Skill/Strength

STRENGTH/SKILL

A1. WALL WALK 2X3

A2. SHOULDER TAPS 2X6

B. 3 SETS EVERY MIN;

5 kick ups to wall or

5 kick switch OR

3 MIN ME HSW

Metcon

GYM: Metcon (AMRAP – Rounds and Reps)

20 min amrap – gym

400M RUN/500M ROW/ 18,16 CAL AB

20 T2B

20 Pull-ups

20 ALTERNATING PISTOLS OR SINGLE LEG BOX SQUATS

MIN E: Metcon (AMRAP – Rounds and Reps)

20 min amrap -minimal

400M RUN/500M ROW/ 18,16 CAL AB

20 SIT UPS

20 DB ROW/side (40/25)

20 ALTERNATING PISTOLS OR SINGLE LEG BOX SQUATS

NE: Metcon (AMRAP – Rounds and Reps)

20 min amrap -no equipment

400M RUN

20 SIT UPS

20 PLANK WALKS

20 ALTERNATING PISTOLS OR SINGLE LEG BOX SQUATS

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved