Red Stick CrossFit – CrossFit

Warm-up

Group Warm Up #1 (No Measure)

200 M Run (once)

20 Yard Lunge stretch+thoracic twist

20 Yard Toy Soldier March

2 rounds not for time

– 5 RDL w/kb+10 RKBS

– 1 Round of “Cindy”

(5 Pull-ups+10 Push Ups+15 Air Squats)

Metcon

Metcon (3 Rounds for time)

Min 0-10

1 Mile Run

Min 10-20

4 RFT

• 20 RKBS (53/35)

• 12 Pull-Ups

Min 20-30

3 Rounds for Time

• 30 Abmat SU

• 20 Burpees
RX+

0-10: SAME

10-20: RKBS (70/53)+CTB PU

20-30: 20 GHDSU/Round

The goal is NOT to work for all 10 Min, so if applicable reset your number of distance/Rounds etc…

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