9/5/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Shoulders and Engine today! Make sure you spend extra attention on the warm-up and maybe stay for a couple extra minutes to cool down on the CrossOver Symmetry today. Always make sure you have 10-seconds of rest each round, and use the first couple rounds to discover your pace. This WOD will require almost everyone to adjust scales mid-WOD. Just keep moving and listening to your body.

Metcon (No Measure)

1. WOD (27:00 – 55:00)

EMOM 28:00

1:00 20/15 calorie row

2:00 5 Bar muscle ups

3:00 50 Double unders

4:00 15 Burpees

L3 – As written

L2 – Row :50 max cals, 5 Jumping Bar MU, :45 of DU work, :50 burpees

L2 – Row :50, 5 Band Asst. C2Bs, 50 Single Unders, :50 Burpees

2. COOL DOWN (55:00 – 60:00)

1:30/1:30 Banded shoulder stretch

2:00 Wall Ball T-Spine Mobility

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