7/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Time to get sweaty and just DO WORK today! Lots of skills in chipper-form. Scale to just keep moving at all times, and if your machine is taken, know all of the alternatives! You will get out of today what you put in – Go Hard Today!

Warm-up

Warm-up (No Measure)

FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)

10 Up-downs

20 Single Unders

10 Russian Step-Ups (knee to chest during step-up with non-plant leg)

20 Hollow Flutters (1L / 1R = 1 Rep)

10 Double Russian KB Swing (light)

:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout

Metcon (AMRAP – Reps)

ON A 25:00 RUNNING CLOCK…

25 Burpee Box Step-Over (24/20)

50/40 Cal Bike/row/ski/run600m

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry (70/53)

Then…

Max Cal Row/Bike/Ski or 5DU=1 in Remaining Time

L3 – Rx

L2 – 20×20/16, 40/30, 53/35

L1 – 15×12/8, 30/20, 25/15

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching