Rattler CrossFit – Beginners Course
RCF Warm Up (No Measure)
1. Mobility Stretching.
2. Warm Up:
500 Row, DROM
3. Skill Review
A. Standing press with PVC
4. New Skill:
A. Shoulder mobility circuit
• 5 over head pass through with PVC with active shoulders
• 5 overhead squats with PVC
• 5 kips on bar
B. Standing press out of rack
C. Knee to elbow progression
Metcon (Time)
3 rounds of:
300 M Row
5 KTE
10 dumb bell push press
If more than 5 athletes
One group will rest while 2nd group goes for each round
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