5/15/20

RFS CrossFit – CrossFit

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Warm-up

ladder drills + broad jumps + jog

WARM UP #5

Skill/Strength

A. GYM: DL 3×10 @ 3-3-1-1

MINE= DB/ KB DL 3×10 @ 3-3-1-1

NOE = 3×20 per side (5 single leg rdl + 5 bottom to half+ 5 half to top + 5 full)

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

Deadlift (3X10)

3-3-1-1

Metcon

GYM: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

30M Lateral Shuffle each direction

15 hollow rocks

10 KB TGU sit ups (5right/5 left) 55/35

5 KB goblet lateral lunges/side

MINE: Metcon (AMRAP – Rounds and Reps)

WOD: 20 MIN AMRAP

30M Lateral Shuffle each direction

15 hollow rocks

10 KB TGU sit ups (5right/5 left) 55/35 (odd Object)

5 lateral lunges/side (odd object)

NOE: Metcon (AMRAP – Rounds and Reps)

WOD: 20 MIN AMRAP

15 Box overs

15 hollow rocks

10 TGU sit ups (5right/5 left) 55/35 (odd Object)

5 goblet lateral lunges/side (odd object)

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FREE

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