8/5/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

5 SETS (:40 ON / :20 OFF)

MVMT 1 – Glute Bridge Hold

MVMT 2 – Jumping Lunges

(Score is Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Crossbody Mountain Climbers

MIN 2 – :50 DB Seesaw Bent Over Row

MIN 3 – :50 DBL DB Ground to Overhead

MIN 4 – :50 “Speed” Squats

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

15 Supermans + Max Plank Hold

then…

Check out today’s NCMOBILITY from The Ready State!