Rattler CrossFit – Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

500 Row (review technique if necessary), DROM

3. Skill Review

A. Dead lift

4. New Skill:

A. Kipping

B. Jumping Pull Up

C. Walking lunges

Metcon (Time)

3 rounds for Time.

Run 200m

Lunge 30 ft

10 jumping pull-ups

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