5/15/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

Active hamstring floss: https://www.youtube.com/watch?v=KvLSoHeSDBY

Warm-up

2:00 jump rope

10m knee hugs

10m quad stretch

10 leg swings front to back

10 leg swings side to side

10 lunge to pyramid stretch

30m kareoke /side

10 lateral jumps

10 front to back jumps

10/side skaters

Skill/Strength

A. Snatch start pos/lift off 3×3

B. Snatch Pull (pwr pos) 4×2

C. 2 Power Jerk (pause dip + regular) 4×2

Metcon

R: Metcon (Time)

80 reps of each (split however you would like)

Back rack step ups (95/65) 20″ BOX

BURPEES OVER THE BAR

Y: Metcon (Time)

80 reps of each (split however you would like)

Back rack step ups (75/55) 20″ BOX

BURPEES OVER THE BAR

G: Metcon (Time)

80 reps of each (split however you would like)

Back rack step ups (45/35) 20″ BOX

BURPEES step OVER THE BAR

READING

mastering fundamentals of nutrition:

https://www.youtube.com/watch?v=KgeSsdVC_Ms

TRY ONE CLASS

FREE

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