6/24/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

2XDOWN AND BACK + JUMP ROPE 3 MINS

WARM UP #9

Skill/Strength

A. 3x 10 Jumping Dips & 10 hollow and arch

B. 6:00 EMOM

sport: 2-4 MUscle ups (bar or ring) banded allowed

sportlife: 4-6 pull ups banded allowed

life: 6-8 ring Rows

Metcon

S,SL: Metcon (AMRAP – Rounds and Reps)

WOD: 12 min amrap

12 Push press (95/65)

12 Kbs (55/35)

12/side Front rack lunges

L: Metcon (AMRAP – Rounds and Reps)

WOD: 12 min amrap

12 Push press (75/45)

12 Kbs (45/25)

12/side Front rack lunges

()

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