CROSSFIT RIFLES: Continued performance

Wednesday, June 13, 2012

Continued performance

Phase 1 - Warm-Up

Complete 200 Ab-mat Sit Ups

Phase 2 - Rowing MetCon

5 Rounds for time

500m Row
20 95# Snatch
30 1.5 Pood KBS

Phase 3 - Skill Work

Complete 3 Max set of Hand stand push-ups

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.