8/18/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 DB “Double Press” Thruster*

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

:45 Max Up-Downs

Into…

3 ROUNDS FOR MAX REPS

1:00 – DB Alt. Hang Snatch

1:00 – DB Slides

Into…

EMOM x 4 MINUTES

:45 Max Burpees

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!