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. Rope climb and foot clamp. Practice rope lower and climb—even if clients have a rope climb.

4. New Skill:

A. Rope lowers

B. Kettle bell swings

Metcon (Time)

WOD

Team workout:

Teams of 3 at least 3 rounds:

30 kb swings

6 rope lowers

OR

200M run

20-15-10

kb swings

2 rope lowers

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