5/16/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

20 cal on assault bike

Warm-up

1:00/side lat roll

10m inchworm

10 total scorpion

10 foot pedal in downward dog

10 alternating lunges with elbow to instep

10/side 1 leg rdl to knee drive

10 calf raises

10 theraband pull aparts

10 int/ext rotation per side

Skill/Strength

A1. wall walk+ shoulder taps or hip taps 1+6

A2. PLATE OH CARRY By feel (maintain rib cage down) X 30M

Metcon

R: Metcon (Time)

For Time

400 meter Run

26 Ring Rows chest under same bar

400 meter Run

26 Kettlebell Swings (55/35 lb)

400 meter Run

26 GHD SIT-UPS

400 meter Run

26 DB RDL (50/35)

400 meter Run

26 Bodyweight lunges/SIDE

400 meter Run

26 Box Jumps (24/20 in)
25 min cap

Y: Metcon (Time)

For Time

400 meter Run

26 Ring Rows feet in line with bar

400 meter Run

26 Kettlebell Swings (55/35 lb)

400 meter Run

26 V-ups

400 meter Run

26 DB RDL (50/35)

400 meter Run

26 Bodyweight lunges/SIDE

400 meter Run

26 Box Jumps (24/20 in)
25 min cap

G: Metcon (Time)

For Time

200 meter Run

26 Ring Rows feet behind bar

200 meter Run

26 Kettlebell Swings (35/25 lb)

200 meter Run

26 ab mat sit-ups

200 meter Run

26 DB RDL (30/20)

200 meter Run

26 Bodyweight lunges/SIDE

200 meter Run

26 Box Jumps (20/12)
25 min cap

TRY ONE CLASS

FREE

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