7/23/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is functional recovery. We want to see ~:40 of work at each minute. This workout starts off feeling super easy, and then becomes miserable! Don’t start out thinking you will “just hang-on”. Scale conservatively, and just go faster at the end if you can.

Warm-up

Warm-up (No Measure)

4 ROUNDS (Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs