RFCF Main Box - CrossFit Warm-up A: 3 min Row - TopicsExpress

RFCF Main Box - CrossFit Warm-up A: 3 min Row (No Measure) Row for 3 minutes at a low to medium pace/intensity. Dynamic Warm-up 2 (No Measure) - Rotate ankles clockwise then anti clockwise (10 revolutions both direction per side) - Leg swings (10 per side) - Samson Stretch (30s per side 2 times) - Rotate arms forward (big circles 10 times) - Rotate arms backward (big circles 10 times) - Use bands to floss shoulders - Rotate neck clockwise then anti clockwise (10 revolutions both direction per side) Weightlifting Spend 20min for each lift getting to your 1RM. Rest 2min between sets. A: Back Squat (5-3-3-1-1-1-1) B: Deadlift (5-3-3-1-1-1-1) Mobility Floss hips. Mash quads, QT/QL, psoas. Use lacrosse ball to mash glutes.

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