9/10/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

2 ROUNDS

10/ARM BOTTOM BELL PRESSES 1/2 KNEELING

3 BOX JUMP AHAP

2 ROUNDS

SEATED BANDED HIGH ROW

10 TOTAL LATERAL BOUNDS WITH 3 SEC PAUSE IN CATCH

Metcon

s: Metcon (Time)

3 RFT

20 DOUBLE KBS/DB (45/25)

20 WALKING LUNGES (1 BELL OH, 1 IN FR)

20 PLANK KB PASS THROUGH

30 HOLLOW HOLD KICKS

sl: Metcon (Time)

3 RFT

20 DOUBLE KBS/DB (30/20)

20 WALKING LUNGES (1 BELL OH, 1 IN FR)

20 PLANK KB PASS THROUGH

30 HOLLOW HOLD KICKS

l: Metcon (Time)

3 RFT

20 DOUBLE KBS/DB (25/15)

20 WALKING LUNGES (1 BELL OH, 1 IN FR)

20 PLANK KB PASS THROUGH

30 HOLLOW HOLD KICKS

ne: Metcon (Time)

NO EQUIPMENT:3 RFT

20 JUMP LUNGES

20 PIKE HAND LIFTS

10 SIDE PLANK REACH UNDERS/SIDE

30 HOLLOW HOLD KICKS

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