3/25/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

5 MINS OF SPORT PLAY (DRIBBLE BASKETBALL, SOCCER DRIBBLE,

DANCE, HOCKEY DRIBBLE, BROOMBALL, TENNIS JUGGLE)

WARM UP # 3

Skill/Strength

A1. Kyle Push-up challenge (21 push ups)

B. Gym= DEADLIFTS: 3×10 (weight 1)

MINE= DB/ KB DL 3×10

NOE = 30 PER SIDE SINGLE LEG RDL (3X10/SIDE)

Metcon

GYM: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

MINE: Metcon (AMRAP – Rounds)

WOD: 3X 6 MIN AMRAPS “CHIEF”

4 DB POWER CLEANS

6 PUSH UPS

8 AIRSQUATS

NOE: Metcon (AMRAP – Rounds)

WOD: 3X 6 MIN AMRAPS “CHIEF”

NOE:

4 BOX JUMPS OR BROAD JUMPS

6 PUSH UPS

8 AIRSQUATS

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