5/21/20

RFS CrossFit – CrossFit

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Warm-up

200m run, 10 total balance reach + 20 mt climbers x 3

WARM UP #10

Skill/Strength

Jumping Pull-ups (5, 10, 15, 20)

Handstand hold (20, 15, 10, 5 sec)

Metcon

ALL: Metcon (No Measure)

3 Rounds For Quality

500 M Row

10 Strict Pull-up (Life= Ring Rows)

15 Sprawls

20 Air Squats

(SPORT: VEST= 20/14)
FOR THOSE PLANNING TO DO MURPH THIS IS A GOOD TEST TO SEE IF YOUR READY FOR PULL-UPS.

AH: Metcon (No Measure)

AT HOME OPTION:

3 ROUNDS FOR QUALITY

400m RUN

10 DB/KB BENT OVER ROW OR ODD OBJECT ROW

15 SPRAWLS

20 AIR SQUATS

Post

lat stretch

TRY ONE CLASS

FREE

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

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