2/8/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Take a break from lifting heavy today and focus on having fun with the gymnastics work! You are going to see a LOT more of that in that coming weeks. (hint hint…) ONE break on the pullups is acceptable, but any more is not. The WOD is designed to be FAST, so all scales for the pull-ups should be jumping and unbroken. The KBS should always be unbroken and you are going to be breathing HARD on this one. Push the pace on the last round for a quick finish.

Warm-up

Warm-up (No Measure)

EMOM x 6 minutes:

Min 1- Row (EZ/Mod/Hard)

Min 2- Scap Push-Up*

*Progress after first round:

Round 2- Scap Pull-Up

Round 3- Kip Swing

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row

20-20-20

Kettlebell Swing (53/35)

(Score is Time)

L3 – Rx

L2 – Jumping PU, 35/25

L1 – Jumping PU, 10-15-20 Cal, 20/15