3/6/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

https://www.youtube.com/watch?v=xE4N6G4xJHU

Warm-up

WARM-UP- 5:00

1:00 jump rope

:30 single leg knee drive to arms

:30 single leg knee drive to arms

:30 alternating dragon lunge

:30 supermans

:30 burpees

:30 squat + int rotation

:30 1 leg punter balance

:30 1 leg punter balance

Skill

2 sets (5:00 to complete)

A1. Banded OH press x 8

A2. KB Goblet squat tempo (2-2-1)

Strength

B: 1 push press + 1 push jerk + 1 split jerk ( Jerk series 4 SETS)

8:00 to complete

C: Front Squat ( 4×5 AHAP (10:00 to complete) building)

Metcon

R: Metcon (Time)

WOD: 18:00 CAP

500m Row

50 KBS (55/35)

40 1 arm kb lunges (20/side)

30 Pike HSPU (20″)

20 elevated sit ups (20″)

500m row

Y: Metcon (Time)

WOD: 18:00 CAP

500m Row

50 KBS (45/25)

40 1 arm kb lunges (20/side)

30 Pike HSPU (20″)

20 elevated sit ups (20″)

500m row

g: Metcon (Time)

WOD: 18:00 CAP

500m Row

50 KBS (35/15)

40 1 arm kb lunges (20/side)

30 Pike HSPU (floor)

20 elevated sit ups (12″)

500m row

M: Metcon (Time)

Masters

WOD: 15:00 CAP

500m Row/AB

40 KB DL (25/15)

30 Elevated Push-ups on GHD

20 Plank Jacks (both legs= 1)

500m row/ab

READING

Dealing with the open:

https://comptrain.cmail19.com/t/ViewEmail/d/473EA6D76E0CF89A2540EF23F30FEDED/EBB080227C5505F9DCCB6820C4466A74

TRY ONE CLASS

FREE

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