3/23/20

RFS CrossFit – CrossFit

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Warm-up

TABATA: High knees

warm-up #1

Skill/Strength

A1. Kyle’s Push-up Challenge: COVID-19 Push-ups (in as many sets needed or spread throughout the day) ***each day we will add one push up until we re-open…. =)

B. Gym= Back Squats: 3×10 (weight 1)

MINE= DB/ KB goblet squats 3×10

NOE = 30 AIRSQUATS (3X10 OR UB)

Metcon

GYM: Metcon (Time)

GYM/MINE=

2 ROUNDS

10 RKBS OR 10 DEADLIFTS

8 HOLLOW ROCKS

6 KB/DB SDLHP

THEN,

2 ROUNDS

10 KB/DB FRONT SQUATS

8 BURPEES

6 KB/DB HANG SNATCH

REST 4 MINS

THEN,

12 MIN AMRAP

10 MOUNTAIN CLIMBERS

10 HOLLOW HOLD FLUTTER KICKS (L + R= 1)

10 JUMP LUNGES

5 RENEGADE ROWS (Pushup+ row+ row)
SCORE= TIME TO COMPLETE 4 RDS BEFORE THE 4 MIN REST

NOE: Metcon (Time)

NOE=

2 ROUNDS

10 /SIDE BACKPACK RDL OR GOODMORNINGS

8 HOLLOW ROCKS

6 BACK PACK SDLHP

THEN,

2 ROUNDS

10 BACKPACK FRONT SQUATS

8 BURPEES

6 / SIDE BALANCE REACH TO HOP

REST 4 MINS

THEN,

12 MIN AMRAP

10 MOUNTAIN CLIMBERS

10 HOLLOW HOLD FLUTTER KICKS (l+r= 1)

10 JUMP LUNGES

5 BACK PACK PULL THROUGHS (PUSH-UP + BACKPACK SLIDE RT/ LT)
SCORE= TIME TO COMPLETE 4 ROUNDS BEFORE THE 4 MIN REST

COOL DOWN

5 min walk

3 Overhead reaches

10 deep breaths

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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