1/11/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
A fun day with a partner where we want to challenge you to try and complete 2+ rounds! Breaking the work often is key so you don’t every burn out. We’ve added a VERY challenging Rx+ option today for anyone that wants go nuts!

Warm-up

Warm-up (No Measure)

1 ROUND…

1:00 Bike

10 Samson Lunges (Focus on opening hip flexors)

10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)

-quick rest-

1 ROUND…

1:00 Bike

10 Box Step Overs

10 DB Bent Over Rows

-quick rest-

1 ROUND…

1:00 Bike

10 DBL DB Deadlifts

10 DB Strict Presses

Strength

Warm-up (No Measure)

3 SETS

10 Tempo Push-ups (22X1)

12 Chin-ups

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

50 Wall Balls (20/14)

50 DB Snatch (50/35)

50 Box Jump Overs (24/20)

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Rounds + Reps)

Rx+: 30/20, Double DBs, BBJO.

L3 – Rx

L2 – 14/10, 35/25, 20/16

L1 – 10/6, 25/15, 16/12