5/13/19

RFS CrossFit – CrossFit

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Warm-up

2:00 rowing

10m of punters

10 squat to stand

10m lunge to rotation

10m floor sweeps

10 scap pull ups

15 hollow and arch

10 total scorpion

Skill/Strength

A1. Barbell OH SPLIT SQUAT 2X6/SIDE

A2. High plank hold (Hollow press) 2×1:00

B: Back Squat ( 4×5 X70-75% OF 3 RM)

R: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 PUSH-UPS

10 PULL-UPS

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 PUSH-UPS

10 PULL-UPS

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 PUSH-UPS

10 PULL-UPS

15 AIRSQUATS
Add a vest if you plan to use one for Murph

Y: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 HR PUSH-UPS

10 Jumping PULL-UPS

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 HR PUSH-UPS

10 Jumping PULL-UPS

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 HR PUSH-UPS

10 Jumping PULL-UPS

15 AIRSQUATS
no vest

G: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 elevated push-ups

10 ring rows

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 elevated push-ups

10 ring rows

15 AIRSQUATS

2:00 JOG (ACTIVE RECOVERY)

5:00 AMRAP

5 elevated push-ups

10 ring rows

15 AIRSQUATS
no vest

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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