Monday, May 14, 2018

This is Betsy. Betsy recently completed our fundamentals program with Coach Kevin. Betsy started CrossFit a few years back and had to take some time off. She decided to join RCF when she was ready to get back after it. One goal she as set is to get pull-ups unassisted. RCFers let’s show her how a strong and supportive community can help each person succeed. Make sure to introduce yourselves and say hi if you have not already.
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Performance
.
A) Thruster 1×5, 2×3, 2×1
**Every 90 sec
.
B)For Time:
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
**DB Weight: 50’s/35’s
.
Intermediate
.
A) Thruster 1×5, 2×3, 2×1
**Every 90 sec
.
B)For Time:
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
**DB Weight: 35’s/20’s
.
Fitness
.
A) Every 90 sec for 5 sets:
5 Thrusters
.
B)For Time:
15 DB Thrusters
300m Run
12 DB Thrusters
300m Run
9 DB Thrusters
300m Run
**DB Weight: 20’s/10’s
.
FitCamp
.
A) Every 3 mins for 5 sets:
10 ¼ Squat Jumps
5 Burpee
100’ Box Push
.
B)For Time:
750m Row
75 ABMAT Sit ups
500m Row
50 ABMAT Sit ups

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