1/1/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is all about communication with your partner and breaking the movements to support your team’s ability. Adjust the reps to support teams of 3 if desired!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 DB Up-Downs

5 DBL DB Russian Swings

5 DBL DB Deadlifts

Strength

Metcon (Weight)

3 SETS

10 Tempo Knees 2 Chest (2111)

15 Hammer Curls

15 DB Floor Press

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 DB Devils Press (50/35)

30 Toes 2 Bar

400m Run

50 Cal Row

60 DB Power Cleans

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

L3 – 50/35, T2B, 50 Cal

L2 – 35/25, Knee Raise, 40 Cal

L1 – 25/15, Situps, 30 Cal