6/26/18

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
One of the best WODs we do in CrossFit! Like Fran and Murph, this is a right-of-passage for all CrossFitters. Pacing is KEY! Slow down round one, and know where your strength are! Shorter athletes aren’t going to make their money on the row, but will on the low box-jumps and shoulder to overheads! The box jump standard is NOT our normal one on this WOD. Scoring be complicated if you let it, but the pro-tip today is to just keep a running count from one movement to the next. You get a minute to rest and do the math each round. It won’t be enough for either.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx weights are 75lbs/55lbs

WB 20lbs/14lbs

All other levels scale to ability

Metcon (No Measure)

COOL DOWN (50:00 – 60:00)

1:30/1:30 Barbell quad smash or barbell lower leg smash

1:30/1:30 Upper back roll with plate

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