5/14/20

RFS CrossFit – CrossFit

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Warm-up

200m run, 10 airsquats x 3

WARM UP #4

Skill/Strength

8 mins AMRAP

1 wall walk + 15 sec handstand hold

10-15 sec Low push up hold

15 leg curls on the slider (15 TOWEL CURLS OR DB CURLS)

10/side reverse lunge to knee drive

(legs)

Metcon

GYM: Metcon (Time)

800m run

50 med ball step ups (20″) (20/14)

40 wallballs (20/14)

30 lateral jumps over the bar/side

20 barbell power cleans (135/95)

10 front squats

800m run

MINE: Metcon (Time)

800m run

50 med ball/ 1 DB step ups (20″) (50/35)

40 1 DB Thruster (50/35

30 lateral jumps over the DB /side

20 DOUBLE DB power cleans (50/35 )

10 double front squats (50/35)

800m run

NOE: Metcon (Time)

800m run

50 odd object forward lunges (50/25)

40 odd object thruster

30 lateral jumps

20 odd object power cleans (50/35)

10 odd object front squats

800m run

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