11/23/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Lets get the entire gym into hype-mode for each set today! High energy and cheering on our friends is the top goal! For the WOD, try to treat it like an EMOM. Get your rest early, as it will be hard to get near the end!

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

Plate G2OH

Plate Hops

-into-

2 ROUNDS

SA RKBS

SA KB Strict Press

Plate OH Hold

Strength

Shoulder Press (5-5-5-5-5)

5-5-5-5-5

Strict Press

-Rest 1:30 b/t Sets-

Workout

Metcon (Time)

FOR TIME

30 Strict Press (45/35)

into…

10 ROUNDS

10 Kettlebell Swing (53/35)

7 Push-ups

L3 – 45/35, 53/35

L2 – 35/25, 35/25, Knee Push Ups

L1 – 25/15, 25/15, Knee Push Ups