10/5/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Each round is 9 minutes and we want to try and have consistent reps for each set of each movement. Round 1 will be establishing a base number, Round 2 is about holding on with smooth and steady movements, and Round 3 is pushing hard to the finish! This is a long one, so don’t go out too hot!

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR TOTAL REPS

AMRAP x 3 MINUTES

Russian KB Swing

…into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

…into…

AMRAP x 3 MINUTES

Single DB Box Step-Up

-Rest 3:00 b/t Sets-

L3 – 70/53, PU, 50/35 @ 24/20

L2 – 53/35. JPU, 35/25 @ 20/16

L1 – 35/25, JPU, 25/15 @ 16/12

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!