12/31/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Only 2 classes today, 5am and 9am!! This class is designed to be done in 2 heats – half the class will be cheering while half will be working! Going from Wall-Balls to Burpees can be… challenging. The ball weight is designed to be heavy only for experienced athletes. Especially at the end, fast transitions make a HUGE difference.

Metcon (Time)

1. WOD – For Time

Ball-Drop (12 min cap)

10-9-8-7-6-5-4-3-2-1

Wall Ball Shots (30/20)

Burpees

L3 – Rx

L2 – 20/14

L1 – Start at 8, 14/10

2. COOL DOWN

ABS for 2019!

Alternating Tabata

8 Rounds

0:20 Hollow Hold

0:10 Rest

0:20 Superman Hold

0:10 Rest