Friday

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

8 DB Manmakers

24 Alt V-Ups

-Rest As Needed b/t Sets-

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 -Single DB Push Press

1:00 – Single DB Sumo Deadlift High Pull

1:00 – Box Step-Ups

1:00 – Mountain Climbers

1:00 – Single DB Bicep Curl

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)