10/5/18

Ralston Creek CrossFit – CrossFit

Metcon (Weight)

1. WOD, PART 1 (23:00 – 38:00)

Every 3:00 for 5 sets

5 Dumbbell shoulder press

0:10 Rest

0:15/ 0:15 Single arm hang

*Rest remaining time.

*0:00, 3:00, 6:00, 9:00, 12:00.

*Leaderboard weight used for the shoulder press.

Metcon (AMRAP – Rounds and Reps)

2. WOD (43:00 – 55:00)

AMRAP 12:00

6 Deficit push-ups

6/6 Single arm ring row *0:02 lower

18 Walking lunges

*Use a deficit for push-up that allows for at least 6 reps unbroken on the first 2 rounds.

2. COOL DOWN (55:00 – 60:00)

1:00/1:00 Banded shoulder stretch

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