Rattler CrossFit – CrossFit Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000, shoulder mobility circuit

3. Skill Review

A. Dead Lift, with appropriately loaded weight

B. Kipping and Pull-ups

Beginners WOD (Time)

200M run

15-12-9

Squat

Push up

Body row

200M run

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