8/12/19

RFS CrossFit – CrossFit

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Warm-up

2:00 Jump Rope

Coach style warm up

Skill/Strength

A. BACK SQUAT 3X10 (ATTEMPT TO BEAT LAST WEEK)

B1. HOLLOW AND ARCH (pull-up progressions) 2×15

B2. Single Leg star jumps 2×3/side

A: Back Squat (3X10)

Metcon

R: Metcon (Time)

3 RFT

200m RUN

15 PULL-UPS

10 BURPEE BOX JUMP OVERS (24/20)

Y: Metcon (Time)

3 RFT

200m RUN

15 PULL-UPS

10 BURPEE BOX JUMP OVERS (20/15)

G: Metcon (Time)

3 RFT

200m RUN

15 Ring Rows

10 BURPEE BOX STEP OVERS (20)

Post

odd object carry 4x100ft (sandbag/ atlas stone / punching bag / KB)

Roll shins and bottom of feet

TRY ONE CLASS

FREE

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