RFCF Main Box - CrossFit Warm-up A: RFCF Basic - TopicsExpress

RFCF Main Box - CrossFit Warm-up A: RFCF Basic Warm-up (E) (No Measure) 3 Rounds of: 10 Squats 5 KB Swings (light weight) 5 Pull-ups/Inverted Rows 5 Push-ups B: Dynamic Warm-up (No Measure) 10 per side: Leg swings Pass Thrus Figure 8s Scorpion Eagles Roll & Reach Core 2 Rounds of: 30s Hollow Arch 45s Hollow Body 60s Modified Plank 30s REST Metcon A: Tabata Rows & Sit-ups (AMRAP - Reps) Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first interval is a row and the second sit-ups. Repeat this sequence with the second and third interval and continue to 16. Post total watts from rows and reps from sit-ups for the 16 intervals B: 21-15-9 Thruster, KB Swings (Time) For time: 21-15-9 Thrusters (95#/65#) KB Swings (24kg/16kg))

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