7/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s goal is to move consistently, and with a purpose for the entire 21 minutes. No slacking or ‘taking it easy’ today. This WOD will be hard for those that push it from the beginning. Maximize your rest when you can get it to keep your heart rate under control. Try for :15 rest each round for a starting goal. If that slips towards the end, it’s totally ok.

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Up-Downs

10 Plate Deadlifts

5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES

8 Up-Downs

8 Plate Deadlifts

4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES

6 Up-Downs

6 Plate Deadlifts

3/3 OH Plate Lunges

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges

L3 – 12/10, 12×24/20, 12/12 (35/25)

L2 – 10/8, 10×20/16, 10/10 (25/20)

L1 – 8/6, 8 just burpees, 8/8 (15/10)