1/2/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We want you to keep a consistent and conservative pace when starting this WOD. Keep that moderate pace for the first 10 minutes, and THEN reassess and see if you can start to go faster. Spend the last 5 minutes sprinting through 2 more rounds if you can! Avoid going out too hot, especially on the wonderful wall-walk-to-toe-to-bar transition. That one is going to sneak up on you.

Metcon (AMRAP – Rounds and Reps)

1. WOD, AMRAP 20:00

3 Wall walks

15 Toes to bar

200 meter run with a medicine ball

25 Russian Kettlebell swings

50 Double unders

L3 – 53lbs/35lbs KBs

L2 – :40 DU attempts, 35lbs/25lbs KBS

L1 – WW w/feet or knees on box, 10 T2KB, 25lbs/16lbs KB, 50 Speed Steps

2. COOL DOWN

20 Rollover v-sits

1:00/1:00 Lat roll