11/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We will begin today by building up our skills with pull-ups. Pick a scale that is challenging for you, and focus on the basics. The WOD is a sneaky benchmark that will force you out of your comfort zone, in one way or another. Your goal is to finish under 16 minutes, so scale appropriately!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6/4 Cal Bike

6 Plate DL

6 Ring Rows

6 Push-up

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows

MIN 2 – 15 DB Floor Press

Workout

“CARDIO HEAVEN” (Time)

FOR TIME

50 Plate Ground to OH (45/35)

1000m Row

800m Run

50/40 Cal Bike

50 Plate Ground to OH

-20:00 Cap-
L3 – 45/35, 1000m, 800m, 50/40

L2 – 35/25, 750m, 600m, 40/30

L1 – 25/15, 500m, 400m, 25/20