6/5/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This one sounds complicated, but isn’t. There will be three stations, one for squats, one for press, and one for deadlift. Classes will split into three groups, one starting at each station. Each group has 90 seconds to sling weight and get every member of the group 2 reps. You will get 5 total rounds of the entire cycle. You will record your heaviest 2-reps of each movement, and your combined total! How hard can it be!? Ha! Make sure you move quickly to set the bars up, and work together as a group, you’ve got this!

Metcon (Weight)

1. CrossFit Total-Ish

5 Rounds

0:00-1:30= 2 Back squats

1:30-3:00= 2 Shoulder presses

3:00-4:30= 2 Deadlifts

*Record 4 scores: The combined total weight of your successful max lifts. Then record the max for each lift individually.

2. COOL DOWN

2 Rounds

20 Banded good mornings

0:45/0:45 Pigeon stretch

Back Squat

Shoulder Press

Deadlift