2/21/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Days until the OPEN – 1
Take today as a recovery day in the gym. We aren’t recording the time, just completion. We would prefer you keep moving consistently, but there is no racing or pushing intended today. 20-min cap is firm today, but that doesn’t mean you have to finish at all. Friday Night Lights and the CrossFit Open starts tomorrow. Use today to get ready for all of the fun!!

Metcon (No Measure)

1. WOD

5 Rounds for completion: (20-min cap)

12 Strict pull-ups

12 Renegade rows

200m Run

L3 – 50lbs/35lbs

L2 – 6 Strict pull-ups +6 band assisted strict pull-ups, 35lbs/25lbs, *If needed use a band assist for all pull-ups.

L1 – 5 Band assisted strict pull-ups, Light Load DBs

2. CORE AND ACCESSORY WORK (~8:00)

3 Rounds, NOT for time

6/6 Single arm ring row

20 V-ups

3. COOL DOWN

1:00/1:00 Standing calf stretch

1:00 Prone lat stretch