Rattler CrossFit – Women’s Class

RCF Warm Up (No Measure)

1. Warm-up

7 min AMRAP of:

30 Singles

15 Squats

Metcon (No Measure)

3 sets of 12 Reps

· One-arm Dumbbell Row

· Strict Knee to chest

· Ring Rows

· Cocoons

Metcon (AMRAP – Rounds and Reps)

15 min Amrap:

5 Man Makers

200Ft Shuttle Run

10 Box Jumps

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