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

RFCF Main Box - CrossFit Warm-up A: Row Warm-up (No Measure) 3 Rounds of: 30s Row @ low intensity 30s Row @ medium intensity B: RFCF Oly Lifts Warm-up (No Measure) Ankle Rotations 2/10 knee rotations 3/10 hip rotations 2/10 shoulder circles 2/10 pass through 2/10 *with dowel* snatch pull 1/5 slow snatch 1/5 3 point snatch 1/5 *with barbell* Power snatch + OHS 1/5+5 Snatch balance 1/5 High snatch pulls 1/5 Skill Work Snatch Technique Practice Metcon Snatch, C2B, Row x2 (Time) For time: 20 Snatch (135#/95#) 20 C2B Pull-ups 2km Row 10 Snatch (135#/95#) 10 C2B Pull-ups 1km Row Mobility Floss Shoulders. Mash first rib, serratus/lats and quads.

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