3/21/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The skills portion today is just to warm you up for the WOD, and prep you to go to the dark place. You should try to hit the 6th round on the WOD. The 7th if you want to impress your coach. 🙂

Warm-up

Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

Single Unders

Alternating Leg Single Unders

Big Jump SIngle Unders

Double Unders

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Scap Pull-Ups

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Hanging Knee Raises

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

30 Double Unders or 10 “Single-Single-Doubles”

10 Diamond Push-ups

7 Toe 2 Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Double Unders

2 Toes 2 Bar

3 Up-Downs

*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…

(Score is Rounds + Reps)

L3 – T2B

L2 – Med Ball Situps

L1 – Ab-Mat Situps