Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

200 Walk/Jog for warm-up, and arm circles and kicks.

3. Skill:

A. DROM (dynamic range of motion)

B. Squat

C. Push Up

D. Body Row

Beginners WOD (Time)

200M run

15-12-9

Squat

Push up

Body row

200M run

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