7/27/20

RFS CrossFit – CrossFit

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Warm-up

3 MIN JUMP ROPE PRACTICE

WARM UP 1

Skill/Strength

Front Squat (1X20)

1×20 ( 5-10LB INCREASE FROM LAST WEEK)

2-3 set 5 rep warm up

Metcon

S: Metcon (Time)

3 ROUNDS

14 DB DL (40/25)

50 DU

14 DB front rack STEP UPS (5’7″ and lower=20″, above=24″)

28 AIR SQUATS

500m row

SL: Metcon (Time)

3 ROUNDS

14 DB DL (35/20)

50 DU

14 DB front rack STEP UPS (5’7″ and lower=20″, above=24″)

28 AIR SQUATS

500m row

L: Metcon (Time)

3 ROUNDS

14 DB DL (25/15)

50 SU

14 DB front rack STEP UPS (5’7″ and lower=20″, above=24″)

28 AIR SQUATS

500m row

NE: Metcon (Time)

NO EQUIPMENT

3 ROUNDS

14 SINGLE LEG RDL

50 DU/JUMPING JACKS

14 LUNGES

28 AIR SQUATS

400M RUN

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