Rattler CrossFit – Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

400 run/walk,


Shoulder mobility circuit

3. Skill Review

A. Standing press out of the rack, with some load—25#-35#

4. New Skill:

A. Wall Ball

B. Foot clamp on rope

Metcon (Time)

5 rounds for time:

7 wall ball

7 pushup

7 body rows


5 rounds for time

10 wall ball

5 pushup