9/20/2020

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

10 Alt DB Snatches

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

4 Strict Burpees*

8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max DB Swings

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest

(Score is Reps)