6/25/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a newer twist on an older WOD. Here is the rub: Your calves are going to be assaulted on this WOD… if you push hard enough. You need to spend time focusing in the warm-up on getting your double-unders prepped and ready, and your coach is going to spend the vast majority of your warmup session on DU and run prep. In the WOD you will use your sit-up time as recovery, and as the only place to catch your breath. Then… just run faster. 🙂

Warm-up

Warm-up (No Measure)

Line Drills!

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional
L3 – Rx

L2 – speed steps

L1 – 2x single unders

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling*

*Focus on hip flexors and calves