5/19/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

forward jog + bwd jog + zig zag shuffle fwd/bwd x 4

WARM UP #8 (10 mins)

Skill/Strength

5 mins/station

Station 1: 10 ring Rows + 10 Ring push-ups

Station 2: 15 Cal AB/Row + 10 strict t2b/knee raises

station 3: 200m run + 20 mt climbers (If storming, 30 DU + 20 mountain climbers)

Metcon

10 minute AMRAP

SPORT: Metcon (AMRAP – Rounds and Reps)

60m/side single side Farmers Carry S=55/35

10 KB/DB Hang Power clean and jerk/side

10 box jumps (24/20)

SP: Metcon (AMRAP – Rounds and Reps)

WOD (10 min AMRAP)

60m/side single side Farmers Carry ( SL 45/25)

10 KB/DB Hang Power clean and jerk/side

10 box jumps (24/20)

LIFE: Metcon (AMRAP – Rounds and Reps)

WOD (10 min AMRAP)

60m/side single side Farmers Carry (L 35/20)

10 KB/DB Hang Power clean and jerk/side

10 box jumps ( L: Step Ups)

NB: Metcon (AMRAP – Rounds and Reps)

WOD (10 min AMRAP)

60m/side single side Farmers Carry (S=55/35, SL 45/25, L 35/20)

10 KB/DB Hang Power clean and jerk/side

10 box jumps (24/20) OR Broad Jumps

Post

Post: forearm stretch

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

© 2018 All rights reserved