12/29/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today will be different. We don’t pair sprints with handstand work that often, and it will really start to hit you after the 3rd run. Try to find partners that run around your speed, as you don’t want to end up getting half the rest as your partner.

*This is everyone’s warning about picking Josh or Paul as their partner today!! 🙂

Metcon (AMRAP – Rounds)

1. TEAM FUN (23:00 – 53:00)

In Teams of 3

AMRAP 30:00

Run 400 meters*

:30 handstand hold while you “rest”

*This is performed relay style. Partner 1 runs, then partner 2 runs, then partner 3 runs. Attempt sprint efforts Accumulate as many 400 meter runs as possible.

**Athletes accumulate 0:30 of a handstand hold variation during every rest period.

L3 – As Rx

L2 – If run takes more than 2:15, reduce to 300m

L1 – If run takes more than 2:15, reduce to 200m, use any hold variation that is challenging, including KB/DB/Plate hold overhead

2. COOL DOWN (53:00 – 60:00)

1:00/1:00 Banded supine hamstring stretch

1:00/1:00 Standing calf stretch