2/15/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Pull-Pull-Push. This WOD will challenge everyone. If you go out too hot on the row, it will crush you for the pull-ups. Small and consistent sets of pull-ups or ring-rows are recommended for all athletes today. No butterfly, only gymnast kips allowed. The thrusters are lighter than Fran, so you should plan to do sets of 15 or more each set. You have to push harder than you want on the thrusters today! 12-minute-cap!

Metcon (Time)

1. WOD

For time: (12-min-cap)

50/40cal Row

50 Pull-ups

50 Thrusters

*Gymnastics kipping pull-ups today

L3 – 75lbs/55lbs

L2 – 30 Pull-ups, 65lbs/45lbs

L1 – 35 Jumping PUs, 35 Thrusters 45lbs/35lbs

2. Cool Down

2 Rounds

20/20 Single arm banded low row

20 Banded air squats, slow and controlled

0:45/0:45 Banded shoulder stretch