Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

30 Assault Bike calories

50 GHD sit-ups

Back Squat (5 sets × 5 reps @77.5%)

Shoulder Press (5 sets × 5 reps @80% +5lbs)

Metcon (AMRAP – Rounds and Reps)

3. Met-Con

AMRAP 10 minutes

1 Legless rope climb

12 Wallballs 30/20lbs

12 Box jump-overs 24/20″

Metcon (No Measure)

4. Gymnastics

5 Rounds

15 Unbroken HSPU
All sets must be 15 reps and unbroken. If you fail to hit 15, the round re-starts at 0 reps. Rest as needed between sets. If you are scaling, the number should be predetermined, not chosen as a result of not being able to complete the workout after a few rounds.

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