7/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Here we go!! We have multiple muscle groups for the WOD, and you should be able to run all-out for your mile effort without impacting your pulling or pushing. This will challenge every athlete. Small sets and short rests are the key to the second half! Use jumping pullups, ring-rows, and pushup alternatives as needed to keep moving! The cap will be hard to beat today!

Warm-up

Warm-up (No Measure)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

100m run

Workout

Metcon (Time)

FOR TIME

1 Mile Run

into…

50-40-30

Pull-up

Push-up*

*Hand Release Optional

-20:00 Hard Cap-

L3 – Rx, HRPU

L2 – 3/4 reps/distance,

L1 – 1/2 reps/distance, ring-row