Rattler CrossFit – Beginners Course
RCF Warm Up (No Measure)
1. Mobility Stretching.
2. Warm Up:
DROM and shoulder mobility circuit
3. Skill Review
A. Dead lift. Start with PVC lifting series then move to the bars. Should be lifting between 35# and 75#. Be super critical on form—and go back to lighter weight.
4. New Skill:
A. Kipping pull-up
Chipper: 2 heats with stagger start
15 lunges on each leg
15 body rows