3/26/20

RFS CrossFit – CrossFit

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Warm-up

TABATA: JUMP ROPE/ASSAULT BIKE

WARM UP #4

Skill/Strength

A. Kyle Push-up challenge (22 push ups)

B. 3 ROUNDS, NO STOPPING

20 supinated grip bent over rows (barbell, DB/KB, makeshift item)

20 straight arm bent over reverse lat lift (light dumbbells, barbell, broom/pvc)

10 sec floor support or box support

Metcon

G/M: Metcon (AMRAP – Reps)

PART 1

DEATH BY CAL (AB OR ERG)

5 MIN REST

THEN PART 2

NOE 1: Metcon (AMRAP – Reps)

PART 1

DEATH BY 10M SPRINTS

5 MIN REST

THEN PART 2

ALL 2: Metcon (Time)

PART 2

200M WALKING LUNGES

EVERY MIN, 3 BURPEES

(START WITH BURPEES)

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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