10/27/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Oh boy what a pairing! You want to try and keep every round under a minute, so use that as a starting goal. When choosing a scale, remember that you should spend most of your working time on Burpees. Don’t take the easy way out and just scale the number of burpees down. Open your lungs and get your breathing under control during your rest!

Metcon (Time)

1. PARTNER MADNESS (18:00 – 40:00)

20 Rounds for time:

12 Burpees

36 Double unders

*One person does 12 burpees and 36 double unders and then the next person goes.

**Complete 20 total rounds (each person does 10 rounds).

L3 – As written

L2 – Attempt as Rx, scale DUs to complete in :30

L1 – 8 Burpees, 36 Speed Steps

2. GYMNASTICS PULLING AND GRIP TRAINING (45:00 – 60:00)

3 x 0:20 Hang from bar (pronated grip)

3 x 0:20 Hang from bar (supinated grip)

5 x 1/2 turn on bar (switching grips)

5 Sets:

5 Ring Rows + 0:10 hold rings on body