1/21/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Lets get awkward with Single Arm Bench Press today! This type of unilateral work is very challenging, and focus on keeping a tight midline while you work up in weight across the EMOM. On the WOD is designed to be sprinty! You should be targetting between 1-2 minutes of work per round. Faster athletes will be closer to 1 minute!

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Jumping Jacks

8 Alt. Step-ups

4 Burpees

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)

MIN 2 – 10-15 SA DB Bench Press (L)

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15/12 Cal Bike/Row

10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

(Score is each Round for Time)

L3 – Rx

L2 – 12/10 Cals, 20″/16″

L1 – 10/8 Cals, 16″/12″