05APR19

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

25 CAL Row or Bike

3 Rounds:

15 Banded front squats

5 inch worms

10 Max Vertical Jumps

THEN:

Rack Mobility “How To”

Weightlifting

Front Squat (5×[email protected] 70%)

Warm up to 70% of your 1RM, If you do not have a 1RM have a coach watch you and tell you an estimated 70% to start your working sets from. (something you are comfortable at but is not super easy). 20 minutes total

Metcon

Metcon (AMRAP – Reps)

EMOM 20: FOR REPS

0:00-1:00 : 50Ft Overhead walking lunge (50/35)

1:00-2:00 : 20 push ups

2:00-3:00 : 14 Alt Pistols

3:00-4:00 : 5 Ring Muscle Ups

4:00-5:00 : 10 CAL (Bike/Ski/Row/Run)

For OH Lunge: Switch arms after 25Ft.

For CAL: do 1 round at each exercise

SCALED OPTIONS:

Lunge weight (45/25)(35/15)

Muscle ups = 10 Ring row muscle up progressions