6/13/19

RFS CrossFit – CrossFit

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Warm-up

3x Down and Back in the gym

Coach style warm up

Skill/Strength

A1. hollow and arch + T2b 3x 3+8/3+ 5/ 3+ 2

A2. banded archer row to extension 3×5/side

4:00 EMOM:

1- RING MU (STRICT) OR 3/5/10 STRICT PULL-UP

R: Metcon (Time)

3 ROPE CLIMBS

30 KBS (55/35)

800m RUN

2 ROPE CLIMBS

20 KBS

800m RUN

1 ROPE CLIMBS

10 KBS

800m RUN
25:00 cap

Y: Metcon (Time)

3 ROPE CLIMB 1/2 way

30 KBS (45/25)

600m RUN

2 ROPE CLIMBS 1/2 way

20 KBS

600m RUN

1 ROPE CLIMBS 1/2 way

10 KBS

600m RUN
25:00 cap

G: Metcon (Time)

3 ROPE WALK

30 KBS (45/25)

400m RUN

2 ROPE WALK

20 KBS

400m RUN

1 ROPE WALK

10 KBS

400m RUN
25:00 cap

Post

Stretch: forearms (tabletop forearm stretch 1:00/side)

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