4
Apr
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