Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

200 jog and DROM

(dynamic range of motion)

(arms circles and kicks all 3 directions).

3. Skill Review

A. Squat

4. New Skill:

A. Dead lift

B. Standing press w/ PVC

C. Push press w/ PVC

Metcon (Time)


Med ball dl

Push press with PVC (If client is strong and mobile, load with dumbbells appropriately)