9/12/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

Coach warm-up (15:00)

Skill/Strength

A1. Bird dogs: 2 x 10-15 each side

A2. Thoracic Extension: 10-15 w/foam roller

A3. Active Hamstring stretch with band: 10/direction/side

A4. candlesticks 2×5

Metcon

Metcon (No Measure)

2-3 rounds (not for time, but should not exceed 25 min )

400m run/walk easy

15 hip extensions

2 min airdyne easy

30 Sec Plank

60m Waiters carry light

Post

3×10 sec hollow hold, 10s Arch hold

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