4/12/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

https://www.youtube.com/watch?v=SQc60C9lWJI

Nerve flossing for hamstings

then 3 position hamstring stretch 1:00/side

Warm-up

500 m row

3 rounds

5 sprawls

5 push-ups

10 ring rows

10 total cossack squats

Skill/Strength

A1. Pendlay Row 3 x 10

A2. Med ball shove to partner 3x 5 (20/14)

A3. Sled drag 3x10m AHAP

Metcon

R/y: Metcon (Time)

100m row

10 over the erg burpees

100m row

9 ote burpees

100m row

8 OTE Burpees

100m Row

7 OTE Burpees

100m Row

6 OTE Burpees

100m Row

5 OTE Burpees

100m Row

4 OTE Burpees

100m row

3 OTE Burpees

100m Row

2 OTE Burpees

100m Row

1 OTE Burpees

READING

Why things hurt

https://www.youtube.com/watch?v=1ylbrkstYtU

TRY ONE CLASS

FREE

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