CrossFit Rife – CrossFit
Metcon (Time)
BEYOND RXD
Run 800m
50 Ring Dip
Run 400m
2min Ring Hold
Run 800m
50 Hip Extension
Run 400m
2min Superman Hold on GHD
Run 800m
RXD
Run 800m
40 Ring Dip
Run 400m
90sec Ring Hold
Run 400m
40 Hip Extension
Run 400m
90sec Superman Hold on GHD
Run 800m
FITNESS
Run 400m
40 Box Dips
Run 400m
1min Box Support Hold
Run 400m
40 Hip Extension
Run 400m
1min Plank Hold
Run 400m
