Ralston Creek CrossFit – CrossFit

Bring knee sleeves today if you’ve got em! Try to pick a partner who will lunge the same weight and run at a similar speed. The level 3 weight today is going to seem heavy, but it’s only for 50m, and you do get a good amount of rest between sets. Keep your knees healthy today by driving through the heels and a gentle kiss of the mat is all you need.

Metcon (Time)

1. PARTNER WOD (20:00 – 50:00)

4 Rounds for time:

50-foot double kettlebell front rack walking lunge

50-foot walking lunge – Unloaded

400 meter run

*Partner 1 does the lunges and the run, then partner 2 does the lunges and the run. Each person completes 4 rounds.

L3 – 53lbs/35lbs KBs

L2 – 35lbs/25lbs KBs

L1 – 25lbs/15lbs KBs

2. COOL DOWN (50:00 – 60:00)

50 Band good mornings *easy band

1:00/1:00 Open hip banded stretch

1:00/1:00 Heel toe hamstring stretch

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