Rattler CrossFit – Rattler CF

1: RCF Warm Up (No Measure)

1. Warm-up

Row 500m

40 Weighted step-ups with 30/15lbs dumbbells

2: Back Squat (8×2 @60% )

Sets x reps

No belt, sleeves, or oly’s – Keep very rest short. Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.

3: Shoulder Press (5×4 @80%)

Sets x Reps

4: Metcon (5 Rounds for reps)

Interval

Every 2 minutes for 10 minutes (5 Rounds)

15 Bar facing burpees

10 Push jerk 165/110lbs

5: Metcon (3 Rounds for time)

4. Gymnastics Bitch Work

3 Rounds

Row 400m

21 CTB pull-ups

Rest 90 seconds

Advertisements