8/19/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 4 MINUTES

10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute

-Rest 1:00-

EMOM x 4 MINUTES

50 Double Unders + Max Curtsey Lunges

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

35 Double Unders

15/15 Split Squats

5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES

35 Double Unders

15/15 Split Squats

5 DB Devils Press

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

4 SETS (:40 on/:20 off)

Single DB Bicep Curls

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!