WORKOUT OF THE DAY

7/11/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WARM UP #12 Metcon 5k Run (Time) Max Effort 5k Run

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7/10/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2 MIN ROW WARM UP #11 Skill/Strength A. Crossover symmetry routine B. Unbroken set 3x 3 min

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7/9/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WARM UP #10 Metcon Metcon (No Measure) 15 MIN AMRAP 3/SIDE Turkish get ups (By feel) 20

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7/8/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 1/2 TABATA CARDIO-COACHES CHOICE WARM UP #9 Skill/Strength SNATCH 1RM Min 0-1: empty bar 5 min 1-2:

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7/7/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2 min run WARM UP #8 Skill/Strength 3 rounds 6-8 hanging leg raises 6-8 bent arm dragon

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7/6/20

RFS CrossFit – CrossFit View Public Whiteboard Warm-up WARM UP #7 Skill/Strength 3RM FRONT SQUAT ( 15 mins) (TEST) Min 0-1: empty bar 8 reps

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