• Crossfit


    CrossFit RTB – CrossFit

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    Warm-up

    Partner medicine ball warm-up:

    2 Rounds:

    10 chest pass / person

    10 side toss right

    10 side toss left

    10 kb swing style tosses

    10 partner wall ball

    10 seated chest pass w/ feet off floor

    Metcon

    Metcon (Time)

    3 Rounds for Time:

    30 Pull-ups

    30 Wall Balls (20/14)

    30 Box Jumps (24/20)

    *300m Row between rounds
    Goal: 15-17 minutes

    Cool-down

    Row 3 minutes

    Lat roll 3 min / side

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