Monday 6-9-14

6-9-14

6-9-14

Attention RCF1! Yoga with Brooke Snyder will be every Thursday from 7:30 AM to 8:30 AM. It’s only $10 a class (cash/credit acceptable) – time to get mobile!!!

Warm Up:

3×3 Clean Pulls
*2 sec Hold Set-Up
*2 sec Hold Above Knee
*J
ump-Shrug
*2 sec Hold Above Knee

Skill:

WOD Prep & Loading

WOD:

2009 Northeast Regional Throw-Back

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean (155/105)
Chest-To-Bar Pull Up
Kettlebell Swings (70/55)

Time Cap:  20 Minutes

ONE Nation Competitors:

Reebok CrossFit One WOD

After Bash:

Recover

Travel WOD:

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Power Clean 
Seated Rows
Dumbbell Swings

Share

Submit a Comment

Your email address will not be published. Required fields are marked *