• Seniority

    CrossFit RTB – Seniority

    Warm-up

    Strength

    Single Leg RDLs

    3 sets of 8 reps

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 30 minutes:

    200m Row

    12 Slam Balls

    15 Wall Balls

    Single Arm Farmers Carry – down with R/ back wirh Left

    200 m row

    12 Curtsy lunges wirh slam ball R/L= 2

    15 Over head walking lunges with wall ball R/L = 2

    Single Arm Waiters Carry – down with R/ back with Left

    Mobility

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