Rattler CrossFit – Women’s Class

RCF Warm Up (No Measure)

3 Rounds for time:

30 Double unders/60 Singles

15 Wall Ball

10 Kness To Chest

Metcon (No Measure)

Core Work:

Tabata Russian Twist

3 sets 15 reps of:

· Seated Shoulder Dumbbell Press

· Standing Dumbbell Lateral Raise

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run

20 Walking Lunges

5 Burpees

10 Push ups

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