7/10/19

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Figure 8 run (out front door)

Coach style warm up (15:00)

Skill/Strength

A. BANDED, TEMPO BACK SQUATS 5X3 AHAP (3-2-3)

Go heavier than last week

B. Pull-up practice 4:00

A: Back Squat (3-2-3)

5×3

Metcon

Post

R: Metcon (Time)

4 ROUNDS

10 BACK SQUAT (135/95) from floor

10 PULL-UPS

30 DU

Y: Metcon (Time)

4 ROUNDS

10 BACK SQUAT (115/75) from floor

10 PULL-UPS

30 DU

G: Metcon (Time)

4 ROUNDS

10 BACK SQUAT (95/65) from floor

10 single ring row

30 SU

Post

A. 50 CAL- YOUR CHOICE

B. Couch stretch 2:00/side

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