5/14/19

RFS CrossFit – CrossFit

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Warm-up

400m run

10m pendulum swings

10/side wrist stretch (flexion)

10 DD to plank

10 alt low lunge

10 dead bug

10/side hip int/ext rotation

5 candlesticks

Skill/Strength

If you have strict pull up and dips:

A. Ring pull-ups false grip 3×3

B. jumping RMU 5×1

If you do not:

A. jumping ring pull-ups 3×4

B Banded low RMU 5×1

C: Deadlift ( 3X12 45% of 1RM)

R: Metcon (Time)

3 rounds

400m RUN

30 KBS (55/35)

2 Rope Climbs

Y: Metcon (Time)

3 rounds

400m RUN

30 KBS (45/25)

2 Rope Climbs

G: Metcon (Time)

3 rounds

400m RUN

30 KBS (35/20)

4 Rope Walks

TRY ONE CLASS

FREE

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