3/20/20

RFS CrossFit – CrossFit

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Warm-up

400m run

coach warmup

Skill/Strength

3 ROUNDS

20 CALF RAISES

20 TOTAL REVERSE FRONT RACK LUNGES BY FEEL MOD WEIGHT

20 DB SHOULDER PRESS BY FEEL

Metcon

GYM: Metcon (AMRAP – Reps)

1:00 AT EACH STATION X 4 ROUNDS

ME: Snatches (115/75)

ME: 10M BROAD JUMPS + REVERSE BEAR CRAWL

ME: WALLBALLS (20/14)

ME: RMU

ME: REST

MIN E: Metcon (AMRAP – Reps)

3 ROUNDS

20 CALF RAISES

20 TOTAL REVERSE DB FRONT RACK LUNGES

20 DB SHOULDER PRESS BY FEEL

WOD=

1:00 AT EACH STATION X 4 ROUNDS

ME: DB SNATCHES

ME: 10M BROAD JUMPS + REVERSE BEAR CRAWL

ME: DB OHS (SWITCH HANDS EVERY 5)

ME: DIPS

ME: REST

NO E: Metcon (AMRAP – Reps)

3 ROUNDS

20 CALF RAISES

10 COSSACK SQUATS TOTAL

10 DIPS

1:00 AT EACH STATION X 4 ROUNDS

ME: step ups OR LUNGES

ME: 10M BROAD JUMPS + REVERSE BEAR CRAWL

ME: push ups

ME: hands Behind ears squat

ME: REST

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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