2/9/2020

Ralston Creek CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

5 Inch Worms + Push Up

5 Cal Bike

10 Alt Groiners

Into…

AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (155/105)|(115/75)

-Rest remainder of the time-

(Score is Each Round for Time)