7/31/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR QUALITY REPS

1:00 – Alt. Sit-Thrus

1:00 – Alt. V-ups

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – DB Push Press

TABATA 2 – DB Reverse Lunges

TABATA 3 – Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

1 SETS

1:15 Tall Plank Hold

-:15 Rest-

1:15 Side Plank (R)

-:15 Rest-

1:15 Side Plank (L)

-:15 Rest-

1:15 Plank Rotations

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)