2/5/19

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
CINDY! Oh the fun! We are going to draw an interesting line in the sand today. If you choose to scale, we don’t want you to be able to get more than 15 rounds. This means we want you to choose to do hard things! Think, more than 10, less than 15. If getting over 20 rounds Rx is normal for you, then we want you to scale up! Chest-to-bar, elevated pushups, goblet squats, etc… challenge yourself! If you want to go for an Rx PR today, we won’t stop you, but let’s prioritize growth and struggle over being super-fast.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (No Measure)

2. DOUBLE ARM KETTLEBELL OR DUMBBELL OVERHEAD HOLD

Accumulate 2:00 overhead hold

*Use 50% or less of your shoulder press 1RM. For example if your shoulder press is 100lbs use 25lb dumbbells for the hold.

*Don’t spend more than 5:00 here.

3. Cool Down

2 Sets each side

0:20 Couch stretch (elbow to foot)

0:20 Couch stretch (upright)

0:20 Couch stretch (reach for wall)

2 Sets each person

0:20 Partner shoulder stretch

*Sitting on floor

0:20 Partner shoulder stretch (

*Laying face down on floor

Notes:

Pull, push and squat can shorten those muscles up, take the time to stretchy stretchy today.