3/14/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
have fun with a different movement in the strength session today, and then its all about going fast in the WOD. You’ll get lots of rest, so really go go GOOOO! If you can keep it EMOM you’ll be doing just fine.

Warm-up

Warm-up (No Measure)

PARTNER WARM UP – Partners will perform max reps of a movement at their station for a 30s window before switching!

ROUND 1

P1: Lunges

P2: Mountain Climbers

ROUND 2

P1: Step Ups

P2: DB Strict Presses

ROUND 3

P1: Up-Downs

P2: Broad Jumps

Strength

Metcon (No Measure)

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

4 DB Front Squats (50/35)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

(Score is Rounds + Reps)

L3 – 50/35, 20″

L2 – 35/25, 16″

L1 – 25/15, 12?