1/16/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
** Wear tall socks or long pants today!! **
We are going to change the formula today, and do the cardio *before* the skill. The WOD is designed to be SUPER fast today, taking between 7-10 minutes, with some athletes able to finish quicker. Our goal is ~1 minute of running and ~40 seconds of rope work. Scale distance and type of jump to support those timeframes. The Rope-Climbs are here today to give you a LOT of time to work on technique today!

Metcon (Time)

** Wear tall socks or long pants today!! **

1. WOD

5 Rounds for time:

50 Double unders

200-meter run

L3 – Rx

L2 – :45 DUs/Attempts

L1 – 50 Speed Steps

2. Rope Climb Skills Session

10:00 to practice challenging rope climb variations

3. COOL DOWN

1:30/1:30 Banded supine hamstring stretch

1:00 Kneeling forearm stretch