CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 Sets of: 10 Band Pull-aparts 10 Band Pressdowns 5-10 Yoga Push-ups then…. 3-Way Banded Shoulder/Lat Stretch + 10 Passes rolling each Lat. Strength 1: Split Jerk (heavy single) 2: Barbell Row (3×10 ascending) Metcon Metcon (Time) 3 RFT: 25 Wallballs (20, 14) 50 Double Unders 25…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2x: 100m Run 10 Hollow Rocks 100m Run 10 Air Squats 100m Run 10 Ring Rows Strength Metcon (No Measure) 1a) KB Reverse Lunge + RDL: 3 x 6 ea. Rest 60s. 1b) KB Windmill: 3 x 6 ea. Rest 60s. 1c) Banded High to Low Woodchop:…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 5 Goblet Squats 5 Russian Swings Rt Arm 5 Burpees 5 Rus. Swing Left Arm then… Kiss the Wall Squats: 2 x 5 @3311 (3s down, 3s bottom, 1s up, 1s at top) *20s pigeon pose each side between sets Strength 1 1/4 Front Squat…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Upper Back/Tricep Warm-up 2 Sets of: 10 Passthroughs 10 Teacups 10 Banded Face Pulls 10 Dive Bomber Pushups Strength 1: Bench Press (3×5, Wide Grip @85%) Rest 90sec between sets 2a: Weighted Dips (5rm, Bar Dips) 2b: Close Grip Chin-Ups (Heavy 5 rep weighted) record load to…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) 400m Run 2 Rounds 5 pullups/Ring Rows 10 pushups 15 squats Strength A: Pull-ups (4 x 8) B: Front Squat (4×5, AHAP) Metcon Intro to 16.5 (Time) 12-9-6-3 Thrusters Burpees over Bar

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Roxanne then: 2 sets of: 10 Deadbugs 20sec Hollow-Hold 20 Shoulder Taps Strength Wide Stance Box Squat (EMOM for 12, 2 reps at 60% of 1rm BS) Metcon Metcon (Time) 5 RFT: 5 Power Cleans (115, 75) 7 Front Squats (115, 75) 9 T2B L3: (95, 65)…

CrossFit Rubicon – NewYou Challenge Warm-up Warm-up (No Measure) 2 Rounds 5 Med Ball… … Deadlifts … Shrug-unders … Cleans 5 PVC Pipe… … Deadlifts … Shrug-unders … Cleans Metcon Metcon (Time) 400m Run -5 Hang Power Cleans -10 Wall Balls 400m Run -5 Hang Power Cleans -10 Wallballs 400m Run -5 Hang Power Cleans…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) Limber 11 Strength Metcon (No Measure) Skill Work/GPP EMOM 12: ODD: 10-20s L-Sit EVEN: Bottoms-up KB Carry x 50 ft. earecord KB weight to comments and L-sit scalings if any Metcon Metcon (Time) 4 Rds with a partner: 20 Renegade Rows 20 DB Front Rack Lunges 400m…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) 2 Sets of: 5 PVC Pass Throughs 5 PVC around the worlds ea. 5 Push-ups 20 Mtn. Climbers then…. Foam Roll Lats x 10 passes each + Review TGU technique Strength Turkish Get Up (10ea) Accumulate 10ea arm, alternate as needed, AHAP, review spotting. Ring Rows (3×10,…

CrossFit Rubicon – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 10 Walkings Lunges 10 Supermans 10 Hollow Rocks 10 Alt. Step ups on box then… 3 Way Banded Shoulder/Lat Stretch x 20s each. Strength KB Reverse Lunges (50) Hollow Rocks (50) Strict like a ruler. If it don’t muster, it don’t count. Handstand Hold (1:00…

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