8/30/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

8 Bent Over Rows

8 Sit-ups

8 DB Floor Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Slow Deadbugs

10 Slow Leg Lifts

10 Supermans

-Rest 1:00-

AMRAP x 3 MINUTES

10 Slow Deadbugs

10 Slow Leg Lifts

10 Supermans

(Score is Rounds + Reps)

Sunday Sweat

Metcon (No Measure)

AMRAP x 10 MINUTES

20 Crossbody Mountain Climbers

15 Glute Bridges

10 Diamond Push-Ups

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Squat Rotations

MIN 3 – :45 Mountain Climber Up-Down*

*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

(No Measure)