5/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
5×3 Back Squat is our sole effort today, with a target percentage goal. We are NOT looking for a 3RM. We want you to pick a weight ~85% and hold it across all 5 sets. This isn’t a day for excitement and drama, it is a day for getting strong as hell!

Back Squat (Every 3:00 for 5 sets 3 Back squats)

*Use 85%+ of 3 RM from 4/22/2019

Metcon (No Measure)

2. CORE ACCESSORY & STRETCHING

3 Rounds, NOT for time

10-15 Rower seat rollouts

20 Russian twists

Stretching

2 Sets

0:30 Up dog

20 Cossack squats

*With or without sliders