Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
We want you to warm up well and get heavy from the first set of 5. Stay consistent in form, and push slightly past your comfort zone today. There is no rest in the Metcon, and no opportunity for you to really catch your breath. You have to pick a pace that you can maintain, while also trying to maintain intensity across each round. 1 minute will also feel like a LONG time for each movement. Get your mind right before you start!
Warm-up (No Measure)
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups
Bench Press (5-5-3-3-2)
*Increase weight each Set.
Metcon (AMRAP – Reps)
1:00 MAX KB Goblet Lunges
1:00 MAX Double Unders
1:00 MAX Alt. V-ups
L3 – 53/35, DUs, V-Ups
L2 – 35/25, SS, Abmat Situps
L1 – 25/15, SS, Abmat Situps
Score is highest total number of reps in single round.