RFS CrossFit – CrossFit View Public Whiteboard PRIOR TO CLASS (10:00) Ankle Joint work: 1:30/side https://www.youtube.com/watch?v=ILSbK8RnGdI Hip joint work 1:30/side https://www.youtube.com/watch?v=99pb0NnE4Kw Warm-up 2:00 jump rope

RFS CrossFit – CrossFit View Public Whiteboard Warm-up Coach choice Metcon R: Metcon (Time) 4 Rounds for Time (with a Partner) 20 box jumps (24/20)/

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 250 row 10m spiderman crawl (focus ankles) barbell strict press (empty) ring rows 250 row 10m worlds

RFS CrossFit – CrossFit View Public Whiteboard Warm-up 2x200m run with 30s rest between 10m forward hurdles 10m backwards hurdles 10m over under lateral/side 1

RFS CrossFit – CrossFit View Public Whiteboard PRIOR TO CLASS (10:00) Internal Rotation for the shoulders: https://www.youtube.com/watch?v=jUeMFbY6Q4U Hamstring Mobility: https://www.youtube.com/watch?v=cZ3q7Hx5nYo Warm-up 400m run 30m high

RFS CrossFit – CrossFit View Public Whiteboard Warm-up FIGURE 8 RUN 7:00 AMRAP 10M SPIDERMAN CRAWL 20M GORILLA 10M INCHWORMS WITH PUSH-UP 10M PUNTERS 10M