5/13/20

RFS CrossFit – CrossFit

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Warm-up

Coach Choice

WARM UP #3

Skill/Strength

A. GYM: STRICT PRESS 3×5 @ 3-3-1-1

MINE= DB/ KB STRICT PRESS 3×5 @ 3-3-1-1

NOE = 3X5 PIKE HSPU @3-3-1-1 OR ODD OBJECT PRESS

(Eccentric or lowering-bottom-concentric or drive- top)

Strict Press (3×5)

3-3-1-1

Metcon

G/M: Metcon (No Measure)

WOD: 4 ROUNDS NFT

12 INVERTED ROWS

12 STRICT DB PRESS RT (40/25)

12 STRICT DB PRESS LT

36 DU (SCALE: 60 SINGLE UNDERS)

NOE: Metcon (No Measure)

WOD: 4 ROUNDS NFT

12 (Bent over odd object row

12 (40/25) odd object strict press rt

12 40/25) odd object strict press lt

36 penguin jumping taps or penguin crunch

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