04/12/2019

12
Apr

04/12/2019

Rubicon CrossFit – CrossFit

View Public Whiteboard

Mobility

5 minutes SRM – Foam or Rumble or any of the balls

Warm-up

Warm-up #5 (No Measure)

Circles for 30 seconds in each direction:

Arms – Forwards/Backwards

Hips – Right/Left

Knees – Right/Left

Ankles – Right/Left

2 Steady Rounds:

15 Russian KB Swings

10 Goblet Squats

5/side Single Arm KB Press

WOD

CATCH FIRE (Time)

3 Rounds For Time:

800 Meter Run

200 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunge
30 minute time cap.

Accessory

4 Rds NFT:

5/side SIngle Arm KB Press

50 Flutter Kicks