Tuesday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

HINSHAW WARM-UP

25’ High Knee Karaoke

25’ Over the Hurdle

25’ Walking Knee to Chest

25’ Figure Four

25’ Lunge with Twist

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

25’ Side Step/Skip (down and back)

50m Mod Jog

50m Fast Run

Into…

3 ROUNDS

20 Alt. Shoulder Taps

8 Step Ups

6 Knee Push-Ups

Workout

Metcon (Time)

FOR TIME

50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Legs

2:00 Forward Fold

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)