8/21/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

3 SETS ON A 12:00 CLOCK…

10 DB Thrusters

10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 DB Hang Squat Cleans

10 DB Shoulder to Overhead

20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES

8 DB Hang Squat Cleans

8 DB Shoulder to Overhead

20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES

6 DB Hang Squat Cleans

6 DB Shoulder to Overhead

20 Russian Twists

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MVMT 1 – Deadbugs

MVMT 2 – Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!