12/7/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The strength portion of today is a good ‘ole fashioned strength sesh, with Bulgarian Split Squats and Glute work! For the WOD, the DBs will wear out your legs, and arms, and then the biking or rowing will tax your heart. Maintain a balance by pacing out the work over the minute and keeping the heart rate low.

Warm-up

Warm-up (No Measure)

1 ROUND

200/150m Row

25 Jumping Jacks

25 Mountain Climbers

-into-

2 ROUNDS

10 Lunges –> 10 Jumping Lunges

10 Double DB Deadlifts

10 Double DB Front Squats

Strength

Metcon (Weight)

3 SETS

8/8 DB Bulgarian Split Squats

25 Banded Glutes Bridges

-Rest 1:30 b/t Sets-
Score is weight on the split squats.

Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 8 DB Hang Squat Cleans

L3 – 12/10 Cals, 50/35

L2 – 10/8, 35/25

L1 – 8/6, 25/15 Power Cleans