CROSSFIT RIFLES: Toll the bell

Wednesday, April 25, 2012

Toll the bell

Ph I: Skill Work
Handstand Work
Rings
Walking

Ph II: For Time:
400 m Run
21 Kettlebell Swings 2/1.5 pood
21 Burpees
400 m Run
15 Kettlebell Swings 2/1.5 pood
15 Burpees
400 m Run
9 Kettlebell Swings 2/1.5 pood
9 Burpees

Ph III: Core
100 Russian Twists pick a weight and go

No comments:

Post a Comment

Common Questions

Does CrossFit Rifles have open gym times?

CFR doesnt have set open hours, however, you will find someone working out throughout the day. Feel free to drop in and work out. If you want to arrange a time to work out, get someone from SOI to sponsor you.

What is my working weight?

Your working weight is 90% of 1RM. This also depends on what your goals are. Ask the CFR staff and we can help program a work-out to fit your goals.

Is coaching available?

Yes and it's highly recommended. If you need coaching or an introduction to CrossFit, please email us and we can coordinate an on-ramp/coaching time. A great opportunity to meet the family and get an introduction is during the open wives session.