3/2/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We will start with a lot of skill practice and development before this fast workout. This WOD is a bit of a Choose-your-own-adventure. Work with your partner to Identify weights on the carry that are challenging to complete unbroken, even on the first round. Then scale the jumps and planks as needed. It’s a short WOD so it needs to be intense! For today, scale to the most challenging movements you think you can complete. You will get plenty of rest, so every effort should be all out!

Metcon (AMRAP – Rounds and Reps)

1. In a team of 2,

AMRAP 12:00:

Partner 1:

75 Double unders

Partner 2:

75 Double unders

Partner 1: 50ft Carry

Partner 2: 50ft Carry

Partner 1:

0:30 Ring plank hold

Partner 2:

0:30 Ring plank hold

L3-1: Work with your partner to find scales and movements that allow you to move fast!

2. COOL DOWN

3:00 Row/bike easy

2:00 Upper back roll with plate

1:00 Butchers block stretch

1:00 Kneeling forearm stretch