9/19/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Part 1: This part will be slower than you think. The midline is critical to walking on our hands and each round will fatigue it more. This will in turn make your shoulder work more. Take is slow and consistent, resting as needed, with a goal of 3-5 rounds.
Part 2: This part is not designed to be unbroken. If you have to break each set once or twice, you are doing it right. 3-5 rounds is our goal. KB or Barbells are good scales here if athletes have shoulder issues.

Metcon (AMRAP – Rounds and Reps)

1. WOD, Part1:

AMRAP 10:00

15 Toes to bar

50-foot handstand walk

*Each 10-feet is one rep. Total reps per round are 20.

L3 – As written

L2 – 15 Knee-Raises, 5 wall walks

L1 – 15 Med-ball situps, Bear Crawl

**REST 3:00 before starting part 2.

Metcon (AMRAP – Rounds and Reps)

1. WOD, Part 2:

AMRAP 10:00

15 Bent over dumbbell rows (50lbs/35lbs)

50-foot dumbbell front rack walking lunge (50lbs/35lbs)

*Each 10-feet is one rep. Total reps per round are 20.

L3 – As written

L2 – 35lbs/25lbs

L1 – 25lbs/15lbs

Leave a Reply