Rattler CrossFit – Rattler CF

RCF Warm Up (No Measure)

1. Warm-up

a. 5×5 RDL (Explanation Video)

b. 3×10 GHD sit-ups

c. AMRAP 4 minutes

10 Assault Bike calories

10 Kipping HSPU

Deadlift (Work up to ONE heavy set of 4 deadlifts)

Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 3 last week.

Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 4.

Metcon (6 Rounds for time)

Bitch Work

6 Rounds

Run 400m

Rest 2 minutes

Metcon (Time)


3 Rounds

100 Double-unders

20 SDLHP 115/75lbs