WORKOUT OF THE DAY

2/27/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Mobility warm up (10 mins) 10 min dynamic warm up Happy Birthday Tim D! Metcon Metcon (No

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2/26/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2 MIN CHOICE OF CARDIO COACH WARM-UP (15:00) happy birthday Mckenzie Schmitt Skill/Strength 5 MINS TO WARM

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2/25/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Figure 8 Run coach warm-up (12:00) Skill/Strength B: Bench Press (3X8 building by feel to moderate weight)

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2/24/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500m Row coach warm-up (12:00) Skill/Strength B. 8 MIN EMOM ODD= 8 STRICT PULL-UPS (WEIGHTED/L-SIT/ BANDED) EVEN=

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2/22/20

RFS CrossFit – CrossFit View Public Whiteboard Metcon R: Metcon (Time) TEAMS OF 2 figure 8 RUN between every round 50-40-30-20-10 BACKSQUATS (155/105) 5-10-15-20-25 BMU

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2/21

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500M ROW COACH WARM UP (15:00) Happy Birthday Bruce F and Kayla D! Skill/Strength A. FS 4×6

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