RFS CrossFit – CrossFit
Warm-up
Happy Birthday Andrea C!
400m run
WARM UP 2
Skill/Strength
2 rounds
A1. Top of Dip supports xME
A2. Hollow Hang x 15 sec
2 rounds
B1. 6 jumping dips + 3 dip negatives
B2. Hanging press downs to hollow x 8
Metcon
S: Metcon (Time)
3 rounds
400m run
20 pull-ups
20 push ups
20 burpees
20 walking lunges/leg
**vest (20/14)
SL: Metcon (Time)
3 rounds
400m run
20 pull-ups
20 push ups
20 burpees
20 walking lunges/leg
L: Metcon (Time)
3 rounds
400m run
20 Jumping pull-ups
20 elevated push ups
20 burpees
20 walking lunges/leg
NE: Metcon (Time)
3 rounds
400m run
20 Pronated Broomstick presses
20 push ups
20 burpees
20 walking lunges/leg