RFS CrossFit – CrossFit
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