6/21/18

Ralston Creek CrossFit – CrossFit

This is a classic triplet with a goal to never red-line, but be consistent for all 20 minutes. Fast transitions are key today. I would caution everyone to go a little easier for the first 5 minutes to see how things feel. Then turn it up for the last 15 if you feel able. Choose scales and reps that you can complete all rounds for the first 15 minutes completely unbroken. This should feel Cindy-esqe.

Metcon (AMRAP – Rounds)

1. WOD (30:00 – 50:00)

AMRAP 20:00

5 Chest to bar pull-ups

10 Wall ball shots

15 Kettlebell swings

L3 – C2B, 20/14, 53/35 KB

L2 – Kipping PUs, 20/14 to 9-foot target, 35/25 KB

L1 – Ring Rows, 14/10, 35/25 Russian swings.

2. COOL DOWN (50:00 – 60:00)

1:30/1:30 Lat roll

1:00 Kneeling forearm stretch

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