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

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

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

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

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)

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