9/28/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is all about moving and having fun! Aim for numbers you can keep every round. We are going to rotate starting movements every round, so you will get the full exposure to every combo.

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings

1:00 Box Jumps

1:00 Plate OH Lunge

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

L3 – 70/53, 24/20, 45/35

L2 – 53/35, 20/16, 25/15

L1 – 35/25, 16/12, 15/10