Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Two major goals today – Get heavy on that Front Squat and to work on Rope Climb skills. Let those drive your decisions on everything in this WOD!
Warm-up (No Measure)
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.