1
Mar
02MAR20
CrossFit Reality – CrossFit
Warm-up
Squat Warm Up (No Measure)
2 Rounds:
10 CAL Bike
15 each leg Horizontal Swings
15 each leg Front 2 Back Swings
50′ Bear Crawl
50′ Walking Lunges
10 OHS with PVC
Weightlifting
Back Squat (E3min x 5 – 3 reps @ 97% of 2RM )
Week 7
– take enough time between reps to breathe and stay tight
– treat every rep as a 1 RM
Metcon
Metcon (Time)
15 – 12 – 9 – 6
Chest to Bar Pull Ups
Double DB Ground to Overhead
Scale for pull ups is
– kipping pull ups
– strict banded pull ups
– ring rows
DB’s start from in between feet and must show lock at top
– both heads of the DB’s must touch the ground for every rep