4/15/19

RFS CrossFit – CrossFit

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Warm-up

FIGURE 8 RUN

10m spiderman crawl

10m dead walk

10 squat jump

3 sets: 10s/position (curl up/ side plank/bird dog)

10 hollow rocks

10 v-ups

10m bear crawl

10/pos (theraband row/ T/ int,ext rot

Skill/Strength

A1. KB Curtsy Lunge 2x 8/side AHAP

A2. psoas march mini band 2x 12 total slow and controlled

A3. Pull-ups: 2×30 jumping pull-ups AFSAP

B: Back Squat (3x 5 (80% OF 3RM))

Metcon

R: Metcon (Time)

3 rounds

400m run

5 bear complexes (135/95)

Y: Metcon (Time)

3 rounds

400m run

5 bear complexes (115/75)

G: Metcon (Time)

3 rounds

400m run

5 bear complexes (75/55)

Post

Calf smash 1:00/side

barbell quad smash 1:30/side

TRY ONE CLASS

FREE

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