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