“Trouble Signing In???”

Posted: April 19, 2018 in Uncategorized

I Know  A Lot Of You Had Trouble Signing In Wednesday…

If So… Try This Link…

https://raincrossfitness.sites.zenplanner.com

Hope It Works!!!

This Post Was Originally Titled… “CrossFit Abs…”

How ‘Bout Dem Dubbs/Singles?!?!

You Know What Goes Good With 225 “Jump Ropes”?!?!

225 Sit Ups!!!

We Do A Lot… Like… A LOT Of “Abs” @ RCCF…

No… Not For The “6-Pack”…

That’s Just A Bonus….

But To Build Up Your Core Strength…

Your Core Is Involved In…

Well…

Everything!!!

Especially DeadLifting…

******************************************************

ALRIGHT… HERE WE GO!!!

Warm-Up/Strength…

5 “Single & Controlled” Deadlifts @ 70% Of Your 3 Rep Max

—————————————————

MetCon…

***Deadlifts… Any Style… Using 75% Of Your 3 Rep Max…***

***KettleBell Swings… American… Rx’d: M-72lbs/F-53lbs.. Sx’d: M-53lbs/F-35lbs….***

***Sit Ups… Rx’d: M&F-MedBall Sit Ups… Sx’d: AbMat Sit Ups…***

25 Min TIME CAP!!! 

—————————————————

For Time:

3 Deadlifts

15 American KettleBell Swings

75 Sit Ups

—————————————————

3 Deadlifts

12 American KettleBell Swings

60 Sit Ups

—————————————————

3 Deadlifts

9 American KettleBell Swings

45 Sit Ups

—————————————————

3 Deadlifts

6 American KettleBell Swings

30 Sit Ups

—————————————————

3 Deadlifts

3 American KettleBell Swings

15 Sit Ups… TIME!!!

******************************************************

3…2…1…GO!!!

Image result for CrossFit Quotes

***ADV: M&F-GHD Sit Ups… YOU GOTTA MOVE TO BEAT THAT TIME CAP!!!***

4.18.2018 WOD & Scores…

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