9/15/21

RFS CrossFit – CrossFit

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Skill/Strength

Strict Press

A. 10 Reps AHAP (Work a little heavier than last week)

Then 10 reps @ 95% 10RM,

10 reps @ 90% 10RM.

Metcon

S: Metcon (AMRAP – Reps)

15:00 EMOM

MIN 1: 10/8 CAL AB

MIN 2: 18 KBS

MIN 3: 18 DB RENEGADE ROW

MIN 4: 18 LATERAL PLYO STEP OVERS

MIN 5: REST

S: 40/25 DB, 55/35 KB

SL: 30/20 DB, 45/25 KB

L: 25/15 DB, 35/15 KB

SL: Metcon (AMRAP – Reps)

15:00 EMOM

MIN 1: 10/8 CAL AB

MIN 2: 18 KBS

MIN 3: 18 DB RENEGADE ROW

MIN 4: 18 LATERAL PLYO STEP OVERS

MIN 5: REST

S: 40/25 DB, 55/35 KB

SL: 30/20 DB, 45/25 KB

L: 25/15 DB, 35/15 KB

L: Metcon (AMRAP – Reps)

15:00 EMOM

MIN 1: 10/8 CAL AB

MIN 2: 18 KBS

MIN 3: 18 DB RENEGADE ROW

MIN 4: 18 LATERAL PLYO STEP OVERS

MIN 5: REST

S: 40/25 DB, 55/35 KB

SL: 30/20 DB, 45/25 KB

L: 25/15 DB, 35/15 KB

EXTRA CIRCUIT

50 HIP EXTENSIONS

50 SWISS BALL POT STIRS/DIRECTION

(BREAK UP HOWEVER YOU WANT)

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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