3/27/20

RFS CrossFit – CrossFit

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Warm-up

400M RUN

WARM UP #5

Skill/Strength

A1. Kyle Push-up challenge (23 push ups)

B1. 3X 5 WALL FACING OHS

B2. 3X 10/SIDE SEATED SHOULDER PRESS (BARBELL/ DB, KB/ 1 ARM BOOK PRESS)

B3. 3X 30 SKATERS

Metcon

GYM: Metcon (Time)

400m run

10 power snatch

12 T2B

400m run

8 Power Snatch

14 T2B

400m run

16 power snatch

6 T2B

400m run

4 power snatch

18 T2B

400m run

2 power snatch

20 T2B

mine: Metcon (Time)

400m run

10ALT DB/KB snatch

12 vups

400m run

8 ALT DB/KB POWER Snatch

14 vups

400m run

16 ALT DB/KB snatch

6 vups

400m run

4 ALT DB/KB snatch

18 vups

400m run

2 ALT DB/KB snatch

20 vups

noe: Metcon (Time)

400m run

10 BURPEE BACK PACK DEADLIFT)

12 vups

400m run

8 BURPEE BACK PACK DEADLIFT)

14vups

400m run

16 BURPEE BACK PACK DEADLIFT)

6 vups

400m run

4 / BURPEE BACK PACK DEADLIFT)

18 vups

400m run

2 BURPEE BACK PACK DEADLIFT)

20 vups

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