6/17/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Your coach is going to need to get you moving quickly through a warm-up today, so please be on-time. This WOD is long, and you need to plan on a pace that doesn’t make you red line in the first 10 minutes, leaving you to suffer for the remaining 20. Plan to spend no more than 4 minutes on each movement, and 1 minute on each round of DUs. Plan for a setup where you have to bring your rope with you as you move to the next movement. You need to keep some gas in the tank so you can hammer down on the burpees before the finish! That is where this WOD really is – the last 50 burpees!

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :30 Bike + 5 Burpees

Min 2 – :30 Jump Rope + 10 Plate G2OH

Metcon

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Double Unders

50 Box Jump Over (30/24)

50 Double Unders

50 Alt. DB Snatch (50/35)|(35/25)

50 Double Unders

50 Burpee to Target*

50 Double Unders

*Target is 6″ or 12″ above standing reach.

Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

:30 2-Point Plank L/R

:30 2-Point Plank R/L

20 Alt. V-Ups