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.
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