Rattler CrossFit – Beginners Course
RCF Warm Up (No Measure)
1. Mobility Stretching.
2. Warm Up:
400 run/walk,
DROM
Shoulder mobility circuit
3. Skill Review
A. Standing press out of the rack, with some load—25#-35#
4. New Skill:
A. Wall Ball
B. Foot clamp on rope
Metcon (Time)
5 rounds for time:
7 wall ball
7 pushup
7 body rows
OR
5 rounds for time
10 wall ball
5 pushup