Friday

RVC – CrossFit

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Mobility

1 minute couch stretch

1 minute pigeon stretch

1 minute banded lat stretch

10 sets of I Y T A shoulder complex w/ 2.5lb or 5lbs

Primer

A: Metcon (AMRAP – Reps)

Rx =

7 minute AMRAP of:

50/40 calorie row

AMRAP wall balls (20/14)

in remaining time:

Rx+ =

wall balls (30/20)
70% effort recommended

Strength

B: Front Squat (1 set of 4 reps @ 80-85%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

8 single arm dumbbell shoulder to overhead left arm (50/35)

8 single arm dumbbell shoulder to overhead right arm (50/35)

16 single dumbbell box step-ups (50/35)

Rx+ =

dumbbell (70/50)
20″ box for all

Extra

C: Metcon (Time)

Rx =

10-8-6-4-2

Ring pull-ups or Ring Rows

Ring Dips or Ring Pushups

Rx+ =

10-8-6-4-2

Ring Muscle Ups

Bar Muscle Ups