Rattler CrossFit – Women’s Class

RCF Warm Up (No Measure)

200M run

15-12-9

Squat

Pushup

Body row

200M run

Metcon (No Measure)

3 sets of 15 Reps

· Standing Barbell Bicep Curls

· Dumbbell Overhead Tricep Extensions

· Seated Dumbbell Bicep Curls

· Single Arm Triceps Kickbacks

Metcon (Time)

4 Rounds

15 Wall Ball

15 KB swings

15 Cocoons

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