7/11/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The only goal of today is to try and pace each move to get the same reps each round, with rounds 5-8 being very challenging. Scale box height, DB weights, and slam-ball weights to whatever you can move consistently. Try to push for pace on movements 1, 2, and 4, and move for quality on movements 3 and 5. No levels today, just what feels right to you. EVERYONE gets Rx! 😀

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

2 ROUNDS FOR QUALITY

4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)

TABATA 2 — Push-Ups

TABATA 3 — DB Bent Over Row (35/25)|(25/15)

TABATA 4 — Slam Ball (20/15)|(15/10)

TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-