6/4/19

RFS CrossFit – CrossFit

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Warm-up

2:00 Jump Rope

Coach style warm up

Skill/Strength

A1. Banded lat sweeps 3×10

A2. GoodMorning 3×5

B. E90s (may increase each set on PU Weight)

Odd: 5 Strict Pull-ups (weighted/no lb/ banded)

Even: DEADLIFT 3×8@ 50% of 1 RM

B: Weighted Pull-ups (1×5)

B: Deadlift (3×8)

R: Metcon (Time)

WOD- team of 2

2k ROW (split evenly)

200 ft Sandbag (200/150/100)

20 DB Devil Press (55/35)

200 ft Sandbag (200/150/100)

2k ROW
(split evenly)

Y: Metcon (Time)

WOD- team of 2

2k ROW (split evenly)

200 ft Sandbag or KB carry (100/70/55)

20 DB Devil Press (45/25)

200 ft Sandbag or KB carry (100/70/55)

2k ROW
(split evenly)

G: Metcon (Time)

WOD- team of 2

1600m ROW (split evenly)

200 ft KB carry (55/45)

20 DB Devil Press (25/15)

200 ft KB carry (55/45)

1600m ROW
(split evenly)

TRY ONE CLASS

FREE

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