2/15/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
To celebrate our love for our athletes, we have a bunch of fun core activation movements and some hammer curls for good measure. The WOD should be very sprinty, and we want you to do unbroken on every movement. If you choose T2B, but have to start breaking them up, scale down to something you can do without stopping.

Warm-up

Warm-up (No Measure)

1 ROUND

20 Mountain Climbers

8/8 SA DB Front Squat

10/10 SL Glute Bridges

Into..

1 ROUND

25 Jumping Jacks

6/6 SA DB Push Press

10 Kip Swings

Into..

1 ROUND

100m run

4/4 SA DB Thruster

10 Kipping Knees to Chest

Strength

Metcon (Weight)

2 SETS

1:30 Banded Plank Hold

12/12 SA DB Hammer Curls

30 Banded Glute Bridges

-Rest 1:30 b/t Sets-

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

4 2xDB Thrusters (50/35)

6 Toes 2 Bar

100m Run

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds + Reps)

L3 – Rx

L2 – 35/25, Med-ball Situps 20/14

L1 -20/15, Abmat Situps, 50m