Monday

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Inch Worm w/ out Push-Up

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 5 SETS

8/8 Slow Goblet Split Squats

12 Slow Double DB Romanian Deadlift*

*Athlete Holds Two DBs

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Quad Heel Taps

12 DB Suitcase Walking Lunges

20 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES

12 Quad Heel Taps

12 DB Suitcase Walking Lunges

20 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES

12 Quad Heel Taps

12 DB Suitcase Walking Lunges

20 Double Unders

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

20 Russian Twists into Max Alt V-Ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)