7/9/19

RFS CrossFit – CrossFit

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Warm-up

WARM UP

2:00 Jump Rope

Coach style warm up (12:00)

Skill/Strength

A: Bench Press (building moderate weight)

3×10

Metcon

R: Metcon (AMRAP – Reps)

20:00 EMOM (4 ROUNDS) (45:00)

1-BURPEE

2-GHD SIT UPS

3 HANDSTAND PUSH-UPS

4- KBS (55/35)

5- 10M SHUTTLE SPRINTS

Y: Metcon (AMRAP – Reps)

20:00 EMOM (4 ROUNDS) (45:00)

1-BURPEE

2-GHD SIT UPS

3 HANDSTAND PUSH-UPS (1 ab mat)

4- KBS (45/25)

5- 10M SHUTTLE SPRINTS

G: Metcon (AMRAP – Reps)

20:00 EMOM (4 ROUNDS) (45:00)

1-BURPEE

2-AB MAT SIT UPS

3 PIKE HSPU OR DB PUSH PRESS (35/25)

4- KBS (25/15)

5- 10M SHUTTLE SPRINTS

Post

CONTRALATERAL CARRY 10M /SIDE X 3 SETS

SINK STRETCH 2:00 https://www.youtube.com/watch?v=UKhZdFjU5v8

TRY ONE CLASS

FREE

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