8/30/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s WOD is all about knowing your weakness and capacity. WE HIGHLY ENCOURAGE EVERYONE TO DO L2 TODAY WITH A PARTNER. You can break up the 150 WB and 75 T2B in any way. Something like 5 rounds of 30/15 would be a great option if you are balanced in the movements. If you know that the T2B will beat you up, break up the sets even more. 15 rounds of 10 WB and 5 T2B would also work. We want all partner wall-balls to be RAINBOW-style and passed between the partners on every rep. Get as creative as you want with these!

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

FOR TIME*

150 Wall Balls**

75 Toe To Bar

-20:00 Hard Cap-

L3 – 20/14, Solo

L2 – 14/10, Partner Style! Rainbow Wallballs.

L1 – 10/6, Partner Style! Knee Raises. Switch every 10 reps.

*Work can be completed in any order and broken up by athlete (or team) in any way.

**10’/9′ for M/F