Rattler CrossFit – CF Beginners Course

RCF Warm Up (No Measure)

1. Mobility Stretching.

2. Warm Up:

Row 500-1000, DROM, Shoulder mobility circuit

3. Skill Review

A. Kipping and kipping pull-ups

4. New Skill:

A. Back Squats

Metcon (Time)

WOD

3 rounds for time:

400M Run

15 Push-ups

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