6/14/18

Ralston Creek CrossFit – CrossFit

Coach and Athlete Notes:
Our goal is to have to get through round 1 unbroken, or with one very quick break. Faster times can be in the 6-minute range today, so scale for speed, and let the lower body burn. The only thing that will save your legs is finishing, so hurry up and do that.

Metcon (Time)

1. WOD (30:00 – 42:00)

For time:

30-20-10

Dumbbell front squat

Calorie row (21-15-9 calories for the ladies)

L3 – 50lbs/35lbs

L2 – 40lbs/25lbs

L1 – Goblet squat (single kettlebell 35lbs/24lbs), 21-15-9 cal row

2. CORE AND FLEXIBILITY TRAINING (45:00 – 60:00)

6 x 0:05 Hollow hold + full roll

0:20 each straddle left/center/right

6 x 5 Tuck crunch + full Roll

0:20 each straddle left/center/right

6 x 5 Hollow rocks + full roll

0:20 each straddle left/center/right

*Perform all 6 sets of the core drill and roll. After performing all 6 sets move on to the stretch for 1 set of 0:20 at each position of the straddle.

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