2/26/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Talk about spicy! This is a long partner WOD designed to work on your gymnastics while fatigued. Take a moderate pace on the rower, as you will likely get 3-5 turns on the machine. A 2.5k bike ride can also be used. When doing ‘strict’ Cindy, pick a difficult scale on the pull-up, knowing your will get 3-5 rounds each round. Don’t be afraid to change your scale mid-WOD. If your pull-ups go away, switch to ring rows to keep moving. There is a 4-min cap on each row, so at a minimum switch every 4 minutes. The Solo option today is to alternate between the 1k and 4 rounds of strict Cindy.

Metcon (AMRAP – Rounds and Reps)

1. PARTNER WOD

AMRAP 30:00

Partner 1- Row 1,000/800m

Partner 2- AMRAP Strict “Cindy” while partner 1 is rowing

Then,

Partner 2-Row 1,000/800m

Partner 1- AMRAP Strict “Cindy” while partner 2 is rowing

Strict “Cindy” is:

5 Strict pull-ups

10 Push-ups

15 Air squats

*If needed a 2.5/2k bike can be substituted for the row.

*Score is rounds/reps of “Cindy”

L3 – As Rx

L2 – Decrease Cindy Reps to 3-6-9

L1 – 750m/600m Row, Ring Rows, 5 banded push-ups, 10 air squats

*for all levels, decrease row to stay under 4min

3. COOL DOWN

Shoulder Stretch Sequence A

2 Sets per side:

0:30 Arm out to side

0:30 Arm at 45

0:30 Rear delt

10 Internal/external