9/25/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

A1. Strict Press 3,3,3+ (70,80,90% OF 90% OF 1RM)

A2. 8 FRANKENSTEIN SQUATS BY FEEL (3 SETS)

A3. 10 BANDED ROTATIONAL ROWS/SIDE SEATED (3 SETS)

Strict Press (3,3,3+)

S: Damn Diane (Time)

DAMN DIANE

3 rounds:

15 deadlifts

15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit

M 315 lb., 3.5-in. deficit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Post

50 calories of your choice

2:00 couch stretch/side

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TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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