CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup (No Measure)

2′ run/bike/row

3 rounds:

10 kip swings/ scap pulls / strict or rings

10 plank shldr taps/ pushups / banded dislocates

:30 hollow/ :30 arch / 10 single leg v ups

WOD (Time)

3 RFT

25 abmat sit-ups

20 pull-ups

15 push-ups

Bench Press (5×8 building to about 70% of 1RM)

5×8 building to about 70% of 1RM