2-6-14
***Sign up for the Open – Directions here!***
Warm Up:
CrossFit Warm-up
Skill:
Ring Dip
WOD:
AMRAP 15
10 Kettlebell Swing (70,53)
10 Ring Dip
100m Sprint
After Bash:
Shoulder Mobility
ONE Nation Competitors:
75 Strict TTB
75 Strict Ring Rows
RCF1 Strength
Warm Up:
Hip/Shoulder Prep
15 Overhead Squat w/ PVC
15 Snatch Deadlift (Bar)
15 Pull ups
15 Push ups
Lifts:
– Snatch Balance 5 sets for 3, work up to 80% of 1 Rep Max Snatch
Accessories:
– Fat Bar Deadlift 3 x 10
– Log Press variation 3 x 5
– Uneven farmers Carry 100m with heavy bell in R, 100m with heavy bell in L (72+/53)
Travel WOD:
AMRAP 15
10 Dumbbell Kettlebell Swing
10 Pushups
100m Run
New Classes at RCF1!
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