7/16/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a leg burner that should stress-out those hamstrings. If you are still feeling it from last Wednesday, today will make you feel better! Keep the weight of KB and WB such that you can get through each set with 1-2 breaks max. Ideally, round 1 should be unbroken. Faster athletes can finish sub-8 and no one should go over 12-minutes.

Metcon (Time)

1. WOD (30:00 – 45:00)

3 Rounds

30 Kettlebell swings

30 Wall ball shots

L3 – 70lbs/53lbs, 20lbs/14lbs to 10’/9′

L2 – 53lbs/35lbs 20lbs/14lbs to 10’/9′

L1 – 20KB/20WB, Use KB load that allows for the first round to be unbroken, Use WB load that allows for at least 10 reps to be completed at Rx height

2. COOL DOWN (45:00 – 60:00)

2:00 Easy air squats

2:00 Plank hold, accumulated

*Scale up to a band resisted if 2:00 can be done in 2 sets or less.

1:30/1:30 Couch stretch

1:30/1:30 Banded hamstring stretch

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