12/1/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
OK – Today is downright FUN. Everyone is working for the entire time today! The rower is going to count meters for you, so focus on keeping an accurate count of the number of rounds. Don’t switch your rower until a partner is done with a Cindy-round, or things we will get way too complicated. Communication is key! For faster athletes this is a ~22-25 minute WOD, and there is a 35-minute cap on this one! Take an assessment 15-minutes in, and scale rounds and meters as needed at that point. Scale Cindy-rounds as needed to keep moving steadily.

Metcon (Time)

1.TEAM WORKOUT (20:00 – 55:00)

For time:

Teams of 3

Row 6,000/5200 meters

Accumulate 60 rounds of “Cindy”

*1 round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air squats

1 person rows while the other 2 partners are completing rounds of Cindy. Rotate in any fashion. If you finish the Cindy rounds before the row is done, only 1 person can work. If you finish the row before the 60 rounds of Cindy are done, 2 people can work at the same time

*Mixed teams, do the math. For each male use 2000 meters for each female use 1750 meters. For teams of two do 40 rounds of Cindy with appropriate rowing.

L3 – as RX

L2 – 5200/4500m, 45 rounds of Cindy

L1 – 4500/4000m, 40 round of Cindy

2. COOL DOWN (55:00 – 60:00)

TIPS

25 Pikes on rower

1:00/1:00 Banded shoulder stretch