9/14/21

RFS CrossFit – CrossFit

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Metcon

S: Metcon (Time)

18 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

36 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

54 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

72 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

90 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

S: 50/35

SL: 40/25

L: 25/15
S: 50/35

SL: 40/25, 3,6,9,12,15 T2B

L: 25/15, KNEE TO CHEST

sl: Metcon (Time)

18 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

36 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

54 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

72 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

90 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

S: 50/35

SL: 40/25

L: 25/15
S: 50/35

SL: 40/25, 3,6,9,12,15 T2B

L: 25/15, KNEE TO CHEST

l: Metcon (Time)

18 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

36 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

54 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

72 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

90 cal row

5 db oh walking lunge(each side)/partner

20 alternating sprawl plate jumps (total)

S: 50/35

SL: 40/25

L: 25/15
S: 50/35

SL: 40/25, 3,6,9,12,15 T2B

L: 25/15, KNEE TO CHEST

SL: Metcon (Time)

6 burpee t2b

5 db oh walking lunge(each side)

12 burpee t2b

5 db oh walking lunge

18 burpee t2b

5 db oh walking lunge

24 burpee t2b

5 db oh walking lunge

30 burpee t2b

5 db oh walking lunge

18 min cap
S: 50/35

SL: 40/25, 3,6,9,12,15 T2B

L: 25/15, KNEE TO CHEST

L: Metcon (Time)

6 burpee t2b

5 db oh walking lunge(each side)

12 burpee t2b

5 db oh walking lunge

18 burpee t2b

5 db oh walking lunge

24 burpee t2b

5 db oh walking lunge

30 burpee t2b

5 db oh walking lunge

18 min cap
S: 50/35

SL: 40/25, 3,6,9,12,15 T2B

L: 25/15, KNEE TO CHEST

EXTRA CIRCUIT

BANDED TRICEP PUSH DOWN (ON PULL UP BAR)

BANDED SINGLE ARM BICEP CURL (ON RIG)

21-15-9

EXTRA CIRCUIT

BANDED TRICEP PUSH DOWN (ON PULL UP BAR)

BANDED SINGLE ARM BICEP CURL (ON RIG)

21-15-9

EXTRA CIRCUIT

OH BANDED TRICEP PUSH DOWN

BANDED ARM BICEP CURL

21-15-9

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