6/6/19

RFS CrossFit – CrossFit

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Warm-up

3x Down and Back in the gym

Coach style warm up

Skill/Strength

3-4 sets

A1. 2- strict HSPU/ single AB Mat (3s down)

A2. 3 kipping hspu

A3. 5 Candle sticks (20 hollow rocks)

R: Metcon (Time)

WOD (start wod with DL)

200m farmer carry (70/55)

400m Run

200m farmer carry

400m run

Every 2:00 8 KB DL – walks

Every 2:00 10 air squats- run

Y: Metcon (Time)

WOD (start wod with DL)

200m farmer carry (55/35)

400m Run

200m farmer carry

400m run

Every 2:00 8 KB DL – walks

Every 2:00 10 air squats- run

G: Metcon (Time)

WOD (start wod with DL)

200m farmer carry (45/25)

400m Run

200m farmer carry

400m run

Every 2:00 8 KB DL – walks

Every 2:00 10 air squats- run

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