Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

50 Wallballs

50 GHD sit-ups

Back Squat (8×2 @60% )

Shoulder Press (3×1 @80-90%)

Shoulder Press (4×1 @90-100+%)

Metcon (5 Rounds for time)

3. Bitch Work

5 Rounds

Row 1k

Rest 3 minutes

Metcon (Time)

4. Interval

‘Reverse JT’

21 Push-ups

21 Ring dips

21 HSPU

Rest 1 minute

15 Push-ups

15 Ring dips

15 HSPU

Rest 1 minute

9 Push-ups

9 Ring dips

9 HSPU

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