1/18/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s WOD is super sprinty, with the goal of taking ~1 minute for each run/bike/row effort, and about 30 seconds for the DU/KB work. You and your partner should easily get through 3 rounds of this, and the challenge will be to try and *finish* the 4th round. If doing Solo, the goal should be 5 rounds!

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

50’ Shuttle Run

20 Single Unders

50’ SA OH KB Walk

20 Air Squats

At the 6:00 mark…

1:00 Bike for Cal (Mod fast pace)

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)

MIN 2 – :45 DBL OH KB Hold

MIN 3 – Walking Rest

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

Alternating Movements with a partner:

200m Run

30 Double Unders

12/10 Cal Bike/Row

7 KB Goblet Squats (70/53)

(Score is Rounds + Reps)

L3 – Rx

L2 – Speed Steps, 53/35

L1 – Single Unders, 35/25

Solo: 14 minutes by yourself.