6/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is designed to be simple. No complex, movements, not much to think about. We just want you to get on a machine or pick up something heavy, and *move*. When you feel yourself start to slow down, then switch. It is that simple today.

Warm-up

Warm-up (No Measure)

3 Rounds

Partner Warm-up

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Cal Bike

600m KB Farmer Carry

150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed.

L3 – 150, 70/53

L2 – 120, 53/35

L1 – 100, 35/25

Optional Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches