Rattler CrossFit – Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

DROM (dynamic range of motion)

3. Skill Review

A. Dead lift

4. New Skill:

A. Rower

B. Thruster

Metcon (3 Rounds for time)

3 Rounds of:

Row 200M

10 thrusters

Time each interval

(one person rests while partner goes)

3 times each (approx 3 min rest)

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