WOD

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two Parts… 1.) 400m “Last Man Sprints” 2.) Play a Game! Partner Metcon Metcon... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m,... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m run 5 Jumping Air Squats 10 Samson Lunge Stretches... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/8 Single Arm KB Split Squat Thruster :30 Goblet Squat... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 4 minutes SMR – Ball Work Shoulders and Calfs 4 minutes Band work – Shoulder and/or Hip... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes SMR – Lats, Abductors and Quads Warm-up Warm-up #2 (No Measure) 2 Steady Rounds: 200... Read More

Rubicon CrossFit – CrossFit Mobility 2 minutes per side: – Banded Shoulder Distraction 1 minute per side: – Lying chest down “T” stretch Warm-up 3... Read More

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Partner WOD