RFS CrossFit – CrossFit View Public Whiteboard Warm-up 80 DU (40 Penguin Taps) 1. lateral swing and shuffle 2. high knees 10m 3. butt kicks

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 400m Run 1. 10m High knee skips 2. 10m Backwards skipping hip openers 3. 10m Punter Kicks

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Tabata Rope Routine (singles, RT hop, Lt, Hop, Du) wall dead bugs x8/side Air Squats toe touches

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 3X DOWN AND BACK IN GYM 10M FWD HURDLES 10M BWD HURDLES 5 SCAP PUSH-UPS 5 SCAP

RFS CrossFit – CrossFit View Public Whiteboard Warm-up partner warm-up 1:00 FOR EACH X 2 RDS CHEST PASS + PUSH-UP KNEELING OH THROW LATERAL TOSS

RFS CrossFit – CrossFit Teens View Public Whiteboard Warm-up 500M ROW OR 3:00 10M INCHWORMS 10M FROG JUMPS 10M BEAR CRAWL 10M SPIDERMAN CRAWL 10M