5/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Lots of complementary movements and no rest!? How hard can it be!? For this, your group cannot rotate until everyone is finished with their work, so there is nowhere to hide. Scale reps and movements as a group, to where it takes about the same amount of time for everyone to complete the movements. This means one athlete might row 15 calories in the same amount of time it takes another athlete to row 6, and that should be the scale. Your score is the time it takes to complete 5 full rounds.

Metcon (Time)

1. TEAM WOD

5 Rounds for time:

Person 1: 15/12cal row or bike

Person 2: 15 Wall ball shots (20lbs/14lbs ball to 10ft/9ft target)

Person 3: 12 Box Step-ups (24″/20″)

*When each person has finished their required work, the group rotates. One round is completed when each person has done all 3 movements.

L3 – As Rx

L2 – 12/10cals, 14lbs/10lbs WB, 20″/16″

L1 – 10/8cals, 10lbs/8lbs WB, Burpee Step Ups to 16″/12″

2. COOL DOWN

Partner Shoulder Stretching

2 Sets

0:20 Seated partner shoulder stretch

0:20 Hanging from bar partner shoulder stretch

Lower Body Stretching

Each leg:

0:45/0:45 Banded hamstring Stretch

0:20/0:20 Banded cross-body stretch

0:20/0:20 Banded open hips stretch