10/26/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This WOD can be a gentle social WOD, or a nightmarish sprint! Today, you and your partner decide! It is possible to do this sub-25… can you do it? You have to go HARD on the Bike (rower is scaled) and never stop moving on the GTO and situps. You get to rest while your partner bikes, so no excuses for not going hard today!

Warm-up

Warm-up (No Measure)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

L3 – 45 Cal, 45/35

L2 – 35 Cal, 25/15

L1 – 25 Cal, 15/10

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing