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