7/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The 200m runs will wear you out more than you think. Make sure you drink plenty of water before, during, and after! The second part is just as sprinty, so try to stay consistent and enjoy the rest when you can get it! All movements should be unbroken if possible.

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

*Once the AMRAP is completed, 400m group run…keep everyone together, no one gets left behind.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.