11/06/2018

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Depending on class size, today can be run in a number of ways. Be prepared for some minor modifications if you have a large class. Today is going to tax your lower body endurance. Those Goblet squats should be able to be done unbroken on the first 2-3 rounds, and they are going to wear you out. Don’t let your midline start to get wonky, and pay attention to your form and the quality of your movements throughout this WOD.

Metcon (Time)

1. WOD (28:00 – 50:00)

5 Rounds

20/15 calorie Air bike or row

25 Goblet squats

30 Sit-ups

L3 – 70lbs/53lbs

L2 – 15/10 cals, 53lbs/35lbs

L1 – 5rnds 1:00 max calorie Air bike or row

1:00 max rep goblet squats (light load)

1:00 max rep sit-ups

Metcon (No Measure)

2. COOL DOWN (50:00 – 60:00)

Lower Body Stretch Sequence

0:30 at each position both extremities in a straddle position

*Left, center, right

*Left across, elbows to floor, right across

*Opposite hand left across, floating, opposite hand right across