3/4/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s squats are all about getting some time under tension with the barbell. If you PR, great, but there is no expectation. Find what your heaviest set is for today. For the AMRAP we only have two rules: First, the lunges have to be unbroken every round, so scale conservatively. Second, the lunges and leg raises are for quality! Move steadily through this one and focus on proper form.

Back Squat (Every 4:00 for 12:00: 5 Back squats)

Metcon (AMRAP – Rounds and Reps)

2. 10:00 AMRAP:

100ft Double kettlebell front rack walk

20 Jumping lunges

10 Bottom half strict toes to bar

*Use dumbbells as needed.

L3 – 53/35lbs

L2 – 35lbs/25lbs, 14 J-Lunges, 7 BHT2B

L1 – Weight that can be done unbroken, 14 Walking Lunges, 10 BHT2B or :30 bar hang

3. COOL DOWN

5:00 Row, bike, run, or jump rope easy