5/20/20

RFS CrossFit – CrossFit

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Warm-up

3 min Cardio

WARM UP #9

Skill/Strength

STRENGTH CIRCUIT: 3 rounds or 12 min cap

10/side KB Split Squat

20/SIDE Single Side Glute Bridge

10/side 1/2 kneeling DB single Press

Pallof hold (30s/side)

Metcon

SPORT: Metcon (Distance)

12 min AMRAP

PUSH UPS (S, SL=60)

60 sit- ups (feet on the floor, hands on either side of the ears)

ME: Wallballs (20/14)

S/L: Metcon (Distance)

15 min AMRAP

PUSH UPS (S, SL=60)

30 POWER SNATCHES (SL=115/75)

60 sit- ups (feet on the floor, hands on either side of the ears)

ME: wallballs (20/14)

LIFE: Metcon (Distance)

15 min AMRAP

PUSH UPS ( L=40 -elevated if needed)

30 POWER SNATCHES (L=65/45)

60 sit- ups (Anchored feet on the floor, hands on either side of the ears)

ME: wallballs (14/10)

NB: Metcon (Distance)

15 min AMRAP

PUSH UPS (S, SL=60, L=40 -elevated if needed)

30 DB/KB POWER SNATCHES (55/35) OR Odd object deadlift high pull

60 sit- ups (feet on the floor, hands on either side of the ears)

ME: QUADRUPLED BEAR CRAWL FOR DISTANCE

Post

Pec Stretch

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