9/24/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 RING ROWS

10 push ups with 3 sec pause in the bottom

20 sec handstand holds

10 band supported GHR

20 lateral monster walks/side

10 Calories or 10/10m shuttle run

Post

ROMWOD

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