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