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

RFCF Main Box - CrossFit Warm-up RFCF Basic Warm-up (B) (No Measure) 3 rounds of: 250m Row 10 OHS with dowel 5 Push-ups 10 per side of: Leg swings Pass thrus & Fig. 8s Scorpion & Eagles Core 8 Rounds of: 20s V Sits 10s REst Metcon A: Bench, Chin-ups, Dips (Time) For time: 12-10-8 Bench Press @75% 1RM with 8 Chin-ups & 4 Dips between sets. NOTE: Chip-up use a supinated grip or reverse grip to pull-ups. B: 21-15-9 Deadlift & Lunge (Time) For time: 21-15-9 Deadlifts (225#/175#) DB Lunge (45#/35#) Mobility Mash quads, pecs, QT/QL, glutes. Floss hips.

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