12/8/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
There is only one rule today: Be a good teammate! That means being quick off the rower, and being quick to share KBs and DBs. You’ll work with a group, but have an individual score today. The RX calories will get HARD to hit in your minute by rounds 4 and 5. Try to find a number of Calories that is relatively easy to get in your minute on round 1, because it’s going to get progressively harder to row after all of the squats. Use your rest to recover and prep for the next round. Also use the warm up to practice getting in and out of the rower quickly.

Metcon (AMRAP – Reps)

1. WOD (25:00 – 45:00)

In groups of 4:

5 x 2:00 Rounds of:

1 minute to row 15/12 Calories

1 minute AMRAP Double kettlebell or DB front squats.

*2:00 Rest between rounds

** 1 teammate starts on the rower every 60 seconds.

*** Score is the total number of squats YOU completed, not the entire group.

L3 – 53lbs/35lbs KBs

L2 – Cap row @ :45, 53/35 or load you can complete at least 5-7 reps each round

L1 – 30 sec hard row, KB load you can complete at least 5-7 reps each round (goblet squats optional)

2. COOL DOWN (45:00 – 60:00)

3 Sets

15/15 Side plank dips

15 Hollow Rocks

2 Rounds

Lower body stretch sequence B

0:30/0:30 Spiderman lunge

0:30/0:30 Straighten front leg

0:30/0:30 Hands to the outside