3/9/19

RFS CrossFit – CrossFit

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Metcon

Warm-up

Long rope 800m relay run

Partner warm-up

60m side shuffle med ball pass

15/side med ball lateral toss

10 total kneeling toss to push up

30 total med ball toe taps

30 total med ball plank taps to med ball

20 total wall ball passes

10 synchro burpees

R: Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots (30/20 lb)

800 meter Run

200 Double-Unders (100 each)

800 meter Run
One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For the double-unders, each partner must complete 100 total.

Y: Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots (20/14 lb)

800 meter Run

200 Double-Unders (100 each)

800 meter Run

G: Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots (14/10 lb)

800 meter Run

400 Single-Unders (100 each)

800 meter Run

Post

30 Strict hanging leg raises

30/sode side plank oblique crunch

30 ghd hip extensions

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