Rattler CrossFit – Women’s Class

RCF Warm Up (No Measure)

7min AMRAP

200Ft Run

15 Russinan Twist

5 Burpees

Metcon (No Measure)

3 sets x 12 Reps

· Standing Dumbbell Shoulder Press

· Standing Dumbbell Bicep Curl

· Standing Dumbbell Lateral Raise

· Standing Dumbbell Overhead Tricep Extension

Metcon (AMRAP – Rounds and Reps)

Rounds in 15 minutes:

20 dumb bell snatch Alternating

200m Run

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