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  • 20JUL
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    Crossfit

    CrossFit RTB – CrossFit View Public Whiteboard Warm-up Coaches Choice (No Measure) Metcon Metcon (Time) Teams of 2: 150 Calorie Row 75 Thrusters, 115/75 lbs 30 Burpee Ring Pull-upOne person working at a time Post Workout Easy Row or Ride 5 min Banded Shoulder Stretch :60-:90 sec/side Roll/Smash Quads :90 sec-2 min/side

  • 19JUL
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    Row

    CrossFit RTB – Row Class View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds 45 sec of work/15 sec of rest Squat jumps with KB Russian twist Push press Stuff leg DL of rack KB Triple crush Jumping lunges Toes to pole DB snatch – alternate each time. Plank pull throughs DB Floor Press