1/1/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Only 1 class today, 11am!! This is a long-effort WOD of benchmarks. It is designed to test your ability to go hard and then recover. You should treat each of these as max effort attempts. Annie and the Cindy-10 should be done as fast as you can, and each should take in the 8-12 minute range. The Ball Slams will take you 2-minutes and are designed to take you for all you are worth! That is the time to simply unload!

Metcon (Time)

1. WOD (31:00 – 52:00)

For time, with a continuously running clock:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

* Rest 3 Minutes *

10 Rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

* Rest 3 Minutes *

50 D-Ball Slams (40#/30#)

Score is your total time on the running clock!

L3 – As Rx

L2 – Speed-steps, Ring Rows, (30#/20#)

L1 – ½ the Speed Steps, 3-6-9 Cindy rounds, 30 Slams @ 20#/15#