Friday
RVC – CrossFit
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
