Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

Run 400m

30 Strict pull-ups

Back Squat (8 sets × 2 reps @60% )

No belt, sleeves, or oly’s – Keep very rest short.

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.

Shoulder Press (5 sets × 4 reps @80%)

Focus on bar speed

Metcon (4 Rounds for reps)

3. Interval

Every 3 minutes for 4 rounds (12 minute running clock)

Row 250/200m

25 Wallballs 30/20lbs

Rest remainder

Metcon (AMRAP – Rounds and Reps)

4. Met-Con

AMRAP 8 minutes

8 HSPU

4 Tall box jumps 30-40+”/24-30+”

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