6/29/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today should be hard. We want you to find an aggressive scale or movement that you can hold on to for 7 minutes at a time. And then… do it two more times. Go for really quick early breaks, resting as little as possible so you can get right back to moving. The last 7 minutes should be an all out sprint!

Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls

7 Toes to Bar

L3 – 20/14, T2B

L2 – 14/10, 600m, Knee Raises

L1 – 10/6, 400m, abmat situps.
Score is total wall balls + toes to bar + rounds/reps on AMRAP