6/29/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

2 MIN ROW

WARM UP #1

Skill/Strength

Deadlift (1×3)

3RM DEADLIFT ( 15 mins) (TEST)

Min 0-1: empty bar 8 reps

min 1-2: warm up set 1 (5 reps)

min 2-3: warm up set 2 (3 reps – weight last used tempo weight)

Every 3 mins for 12 mins build to 3RM

Metcon

S: Metcon (AMRAP – Reps)

10 MIN AMRAP

ME UB SET OF HSPU (no abmat-flat surface)

WHEN YOU BREAK; COMPLETE 2 ROUNDS OF THE FOLLOWING

5 PULL-UPS

10 AIR SQUATS

15 HOLLOW ROCKS

SL: Metcon (AMRAP – Reps)

10 MIN AMRAP

ME UB SET OF HSPU (1 abmat allowed)

WHEN YOU BREAK; COMPLETE 2 ROUNDS OF THE FOLLOWING

5 PULL-UPS

10 AIR SQUATS

15 HOLLOW ROCKS

L: Metcon (AMRAP – Reps)

10 MIN AMRAP

ME UB SET OF PIKE HSPU

WHEN YOU BREAK; COMPLETE 2 ROUNDS OF THE FOLLOWING

5 Jumping Pull ups

10 AIR SQUATS

15 HOLLOW ROCKS (knees tucked)

Handstand Push-ups (highest UB SET)

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