7/12/19

RFS CrossFit – CrossFit

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Warm-up

3:00 row

Coach style warm up (15:00)

Skill/Strength

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

Go heavier than last week

B1. Pull-ups 3 sets 5-10 strict (banded- modify/ tempo-advanced)

B2. L-sit hold 3×5-10 seconds

Front Squat (5X3 (HEAVIER THAN LAST WEEK))

Metcon

r: Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14-16 ETC.

BOX JUMP (30/24)

DB PUSH-PRESS (50/35)

250M ROW AFTER EVERY SET (250 reps)

y: Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14-16 ETC.

BOX JUMP (24/20)

DB PUSH-PRESS (40/25)

250M ROW AFTER EVERY SET (250 reps)

G: Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10-12-14-16 ETC.

BOX STEP UPS (20)

DB PUSH-PRESS (30/15)

250M ROW AFTER EVERY SET (250 reps)

Post

A. farmers carry 3x200ft AHAP

B. Foam roll pecs 1:30/side

TRY ONE CLASS

FREE

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