9/15/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

A1. Floor press 3×5 (light, mod, 5+ for heavier)

A2. 3 X 7 STRICT PULL UPS (BANDED IF NEEDED- UNBROKEN SET)

Floor Press

Metcon

S: Metcon (Time)

4 RFT (sport)

400M RUN

4 UNBROKEN MUSCLE UPS

**EACH TIME YOU DROP- COMPLETE 20 DU

SL: Metcon (Time)

(sport/life)

4 UNBROKEN ASSISTED MUSCLE UPS (BANDED)

**EACH TIME YOU DROP- COMPLETE 10 DU

L: Metcon (Time)

(life)

4 UNBROKEN RUSSIAN PUSH UPS

**EACH TIME YOU STOP- COMPLETE 5 DU

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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