8/10/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is all about moving heavy stuff. Grunt work fitness. Consider it “Low talent / High effort” where everyone gets out of it what they put into it. Have fun!

Warm-up

Warm-up (No Measure)

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB FS Squats

10 MB G2OH

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

L3 – Scale as needed and HAVE FUN!

L2 – Scale as needed and HAVE FUN!

L1 – Scale as needed and HAVE FUN!

Finisher

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit