10/8/18

RFS CrossFit – CrossFit

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Warm-up

500m row then

6:00 AMRAP

3 Air Squats

4 Ring Push-ups (turn palms out at the top)

5 Hollow Rocks (Point toes/hips lift)

Hs hold :20

Skill/Strength

A1. Sorensen Hold on ghd 2x:20 (15# plate)

A2. banded pallof press 2×10/side

B1. split squat 2×10/side (35/25)

B2. Psoas March 2×5/side

Back Squat (3×5)

(60,65,70%) deload week

Rx: Beach Bod (Time)

800m run

21/15/9

Wallballs (20/14)

Ghd sit ups

800m run

S: Metcon (Time)

600m run

21-15-9

Wallballs (14/10)

Ab mat sit ups

600m run

Post

A. 2x200ft kb oh carry

B. 2:00 couch stretch

TRY ONE CLASS

FREE

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