3/7/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is completely unscored. The focus in on practicing low-skill movements in a controlled manner. We will provide feedback and coaching as we rotate through each movement. Be prepared to have your running, rowing, and swinging dissected today, and leave your ego at the door!

Metcon (No Measure)

1. WOD Every 2:00 for 32:00:

0:00-2:00:

400m Run

2:00-4:00:

40 Russian kettlebell swings (53lbs/35lbs)

4:00-6:00:

450/375m Row

6:00-8:00:

20 Box step ups (24″/20″) 15 V-ups

*If unable to run due to weather substitute 250 skipping rope for the 400m run.

L3 – As Rx

L2 & L1:

Run

*Decrease the distance to be completed in less than 1:50/round.

Russian kettlebell swing

*Decrease the load 1st and reps 2nd to be done by 1:50 each round.

Row

*Decrease the distance to be completed in less than 1:50 each round.

Box step up

*Decrease the height 1st and reps 2nd as needed to be completed in less than 1:00 each round.

V-up

*Modify to a tuck crunch.

2. COOL DOWN

1:00/1:00 Kettlebell calf smash

1:00 Kneeling forearm stretch

1:00/1:00 Couch stretch