WORKOUT OF THE DAY

5/27/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 10m high knees 10m butt kicks 10m inchworms 10 shoulder taps (table top position) 10 scap push-ups

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5/25/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2:00 JUMP ROPE COACH WARM-UP Metcon R: Metcon (Time) In Teams of 3, with a 30:00 Time

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5/24/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2:00 jump rope Coach Warm-up (shoulders/quads/lats) Skill/Strength A1. Banded RKBS 3×12 A2. Power Jerk from Rack 4×3

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5/23/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up TIC TAC TOE GAME Coach Warm-up (shoulders/quads/lats) Skill/Strength 3 rounds 2- strict ring pulls/ 5-jumping ring pull-ups

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5/22/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 20 CAL OF YOUR CHOICE Coach Warm-up (shoulders/chest) Skill/Strength 4 sets A1. Hurdle Jumps x 4 (AHAP)

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5/21/19

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 500M ROW Coach Warm-up (hamstrings/calves/shoulders) Skill/Strength A. 6:00 EMOM: 1/2 kneeling KB snatch x3/side odd: 1/2 kneeling

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