4/11/19

RFS CrossFit – CrossFit

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Warm-up

LADDER DRILL x2

(icky shuffle/backwards icky shuffle)

(backstep icky shuffly, crossover icky shuffle)

(right leg trail whip/ left leg trail whip)

10M High knee skips

10m worlds greatest stretch

10m glute stretch

10 clockwise ankle circles/ccw

10/direction hip circles

Skill

A1. Banded dead bug x 8/side

A2. tall plank artivular rotations x 8/side

A3. 3 scap pull up + 1/2 strict pull x 3

Metcon

R: Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 15 minutes

400 meter Run

10 Pull-Ups

10 ghd sit ups

10 Walking Lunges (35/25)
*partner 1 does the run while partner 2

completes as many rounds as possible of

pull-ups/sit ups/ lunges

Y: Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 15 minutes

400 meter Run

10 Banded pull ups

10 Ab mat sit ups

10 Walking Lunges (35/25)
*partner 1 does the run while partner 2

completes as many rounds as possible of

pull-ups/sit ups/ lunges

G: Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 15 minutes

400 meter Run

10 Ring rows

10 Ab mat sit ups

10 Walking Lunges (25/15)
*partner 1 does the run while partner 2

completes as many rounds as possible of

pull-ups/sit ups/ lunges

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FREE

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