6/7/19

RFS CrossFit – CrossFit

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Warm-up

Tabata Row

Coach style warm up

Skill/Strength

A1. 1 leg/ arm KB Supanated Row 3×10

A2. Dot Drill 3×2/side

B. E90s

Odd: Front Squat 3×8@ 50% of 1 RM

Even: 3 single ft assisted strict rmu/ jumping rmu/ banded low rmu

B: Front Squat (50% of 1 rm )

Metcon

R: Metcon (Time)

WOD 50-40-30-20-10

Single Unders

Barbell Step ups (total) (45/35) (20″)

wall walks (5-4-3-2-1)

skaters (total)

G: Metcon (Time)

WOD 50-40-30-20-10

Single Unders

Step ups (total) no weight (20″)

box wall walks (5-4-3-2-1)

skaters (total)

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