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


10 dumb bell push press

If more than 5 athletes

One group will rest while 2nd group goes for each round