3/7/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

Kneeling Thoracic Twist 30 sec/side : https://www.youtube.com/watch?v=Mzp8Gq1yVEI

seated t-spine mobility 8/side: https://www.youtube.com/watch?v=HIx2-TeI0ls

Foam roll Adductors 1:30/side: https://www.youtube.com/watch?v=o91ybtPZHCw

Warm-up

400m run

10m knee hugs

10m quad stretch

10m lateral lunge and shuffle

10 calf raises

10m toe talks

10 toe raises

10m heel walks

10m bear crawl

10 bird dog

10 table top single leg hip circles

10m reverse inchworms

Skill

Tabata: High Plank (4:00)

1:30 rest

Tabata: Ring Row (4:00)

Dips: 3 sets

A1. Top of the Ring hold x 10 sec

A2. Negative Dips x 3 (3 sec neg)

Metcon

R: Metcon (No Measure)

4 Rounds:

4 x 10m Side Shuffle

5 Wall Walks

10 total plate cossack squats (25/15)

60m Waiters Walk (each arm) (50/35)

Y: Metcon (No Measure)

4 Rounds:

4 x 10m Side Shuffle

5 Wall Walks

10/side plate cossack squats (15/10)

60m Waiters Walk (each arm) (40/25)

G: Metcon (No Measure)

4 Rounds:

4 x 10m Side Shuffle

5 box walk (20″)

10/side plate cossack squats (10/5)

60m Waiters Walk (each arm) (25/15)

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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