Sunday

Ralston Creek CrossFit – HomeFit

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

2 Alt Spiderman

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Squat Thrusts

5 Sit-Thru (L)

5 Squat Thrusts

5 Sit-Thru (R)

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

2 SETS*

ON A 6:00 RUNNING CLOCK…

3:00 Moderate Pace Cardio Choice

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

Immediately into…

AMRAP x 6 MINUTES

2-4-6-8…and so on

Alt. DB Hang Snatch

Tuck-Jumps

-Rest 2:00 b/t Sets-

*Each Set is 12:00 total working time

(Score is Rounds + Reps)

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