Thursday, July 27, 2017

Congrats Yajur on completing fundamentals with @ . We are super excited to have you join us for the next two months and to have the opportunity to teach you about #crossfit. RCFers make sure to say hi and introduce yourselves if you have not already.
:
PERFORMANCE
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A) 4 Rounds for time:
25 GHD Situps
3 Rope Climbs
400 m Run
.
B) Every 3 minutes X 3 sets:
75’ Single arm Overhead DB Carry + 10 Single arm DB Strict Press, each arm
*Suggested loading- 50/35
.
FITNESS
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A) 4 Rounds for time:
35 ABMAT Situps
10 Strict Pull ups
300 m Run
.
B) Every 3 minutes X 3 sets:
75’ Single arm Overhead Carry + 10 Single arm DB Strict Press, each arm
*Suggested loading- 20/10
.
FIT CAMP
.
A) AMRAP 12
10 calories Assault Bike
10 Air Squat
50 Single Unders
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B) AMRAP 12
5- 10- 15- 20 -25- 30-..
Kettlebell Swings
*15 Burpees between each round

A TRAINING EXPERIENCE LIKE NO OTHER

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