03APR18

2
Apr

03APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

25 CAL Bike

Coach led group warm up:

Dynamic Range of motion drills

Hang Power Clean Warm up

5 minutes of T-Spine Mobility

Weightlifting

Bench Press (Est. a 1RM)

*20 minutes, with a partner or small group you will work to a 1RM so that we have a base for this block of training

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

3 Bar Muscle ups

5 Hang Power Cleans (135/95)

10 Wall Balls (20/14)

*Scale for muscle ups is:

A) 8 C2B pull ups

B) 10 Pull ups

C) 12 Body Rows

RX+:

Hang Power Cleans (185/135)

Ring Muscle ups