Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

400 run/walk, DROM, shoulder mobility circuit

3. Skill Review

A. Standing press out of the rack. 3 sets of 5 at appropriate weight (25#-45#).

4. New Skill:

A. Burgener WU

B. Dumbbell Hang Power cleans

C. Sit-ups

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Dumbbell clean

sit up

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