7/31/20

RFS CrossFit – CrossFit

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Warm-up

AGILITY

WARM UP 5

Skill/Strength

Back Squat (1X20)

1×20 5-10LB INCREASE FROM LAST WEEK)

2-3 set 5 rep warm up

Metcon

S: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 hang split snatches (95/65)

10 OHS

10 BAR FACING BURPEES

SL: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 hang split snatches (75/45)

10 OHS

10 BAR FACING BURPEES

L: Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 hang split snatches (45/35)

10 OHS

10 BAR FACING BURPEES

NE: Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT

10 MIN AMRAP

3 BURPEE TUCK JUMPS

6 PIKE HSPU

9 LATERAL SQUAT JUMPS

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TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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