6/11/19

RFS CrossFit – CrossFit

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Warm-up

2:00 Jump Rope

Coach style warm up

Skill/Strength

A. 6:00 EMOM

ODD:. 45seconds PALLOF PRESS MARCHING

EVEN: BANDED LAT SWEEP HOLD RDL x 5

B. DEADLIFT 3×5@ 65-70% of 1 RM

b: Deadlift (3X5@ 65-70%)

R: Metcon (Time)

4 RFT

50 DU

10M HSW

Y: Metcon (Time)

4 RFT

50 DU

10M HSW

50 DU

10M plank walk

50 DU

10M HSW

50 DU

10M plank walk

G: Metcon (Time)

4 RFT

50 SU

10M Plank walk

Post

hollow hold work

Hamstring floss

calf stretch

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