Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000,

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

Metcon (Time)

Chipper: 2 heats with stagger start

Run 400m

15 lunges on each leg

15 body rows

15 thrusters

15 KTE

Row 400m

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