Saturday

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS

1:00 Slow DB Goblet Squats

1:00 Single DB Suitcase Reverse Lunges*

*:30 Suitcase Hold (R) /:30 Suitcase Hold (L).

– Rest 1:00 b/t Sets –

(Score is Reps)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

20 Alt DB Lunges

10 Tuck-ups

5 Strict Burpees*

– Rest 2:00 –

AMRAP x 9 MINUTES

20 Alt DB Lunges

10 Tuck-ups

5 Strict Burpees*

*Today’s Strict Burpee is 4 steps…Step back to Plank / Push-Up / Step Up to Stand / Jump.

(Score is Rounds + Reps)