7/30/20

RFS CrossFit – CrossFit

View Public Whiteboard

Warm-up

Happy Birthday Ryan Johs!

quick dynamic warm up (prep for movements)

Metcon

Metcon (No Measure)

Row 20 calories

Run 200m

10 DB floor press (BY FEEL)

10 bent over row (SAME WEIGHT AS FLOOR PRESS)

Row 30 calories

run 200m

10 floor press

10 bent over row

Row 40calories

run 200m

10 floor press

10 bent over row

Row 50 calories

run 200m

10 floor press

10 bent over row

25 MIN CAP

Post

ROMWOD

Get Fit, Save Kids (Time)

Get fit, save kids

400m run

60 box step ups (24/20)

60 push ups

400m run

60 push ups

60 box step ups

400m run

**sub box for 120m lunges

RX vested

()

()

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