3/21/20

RFS CrossFit – CrossFit

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Warm-up

2:00 cardio

10 scap push ups

10 shoulder taps

15 sec side plank/side

20 dead bugs

10 Sampson stretch (lunges with overhead reach)

10 floor sweeps/side

10 quad stretch to knee hug/ per side

10 inchworms with a push up

Metcon

Gym: Metcon (Time)

For Time (with a Partner)

Buy-In (share):

50 Box Jump-Overs (24/20)

Then, 22 rounds of (share):

5 Handstand Push-Ups

10 kbs (55/35)

20 du

Cash-Out (together):

1200M RUN (Rx+ 20/14 lb vest)

INDY: Metcon (Time)

INDIVIDUAL

Buy-In :

25 Burpees over the KB (facing)

Then, 11 rounds of

5 Handstand Push-Ups /pike hspu

10 kbs (55/35)

20 du

Cash-Out :

1200M RUN (Vest rx+ 20/14)

No E: Metcon (Time)

NO EQUIPMENT

Buy-In :

30 BURPEES

Then, 11 rounds of

5 Handstand Push-Ups /pike hspu

10 JUMP SQUATS

20 MT CLIMBERS

Cash-Out :

1200M RUN (rx+ vest)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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