CrossFit Rift Valley

CrossFit Rift Valley – CrossFit

warmup (No Measure)

2′ bike

4′ amrap

10 banded monster walks

10 banded glute bridges

10 air squats

10 medball g2oh

then 2 rounds:

5 bike cals + 5 medball FS

5 bike cals + 5 wallballs

WOD (AMRAP – Rounds and Reps)

14′ AMRAP

10 wallballs (20/14) (10′)

14/10 cal bike
athletes are encouraged to go heavier than normal on these wallballs, but should still be able to maintain sets of 5 (RX+ option today)

cool down (No Measure)

3′ bike flush out

foam roll legs