05THU19

4
Dec

05THU19

CrossFit Reality – CrossFit

Warm-up

Deadlift Warm up (No Measure)

2 Rounds:

200m Run or Row

10 Sumo Stance Inchworm Push ups

10 Bent Over Barbell Row

50′ Drinking Birds

15 Banded Good Mornings

50′ Broad Jumps
Inchworms are in place

– wide stance

– walk hands out

– push up

– walk hands back to feet

Weightlifting

Deadlift (E3min x 5 – 5 reps )

Build to a heavy for the day

5 reps every set, building up

Metcon

Metcon (Calories)

Alternating E90 secs / 30 sec rest X 12

1 – Machine of your choice – Max cals

2 – 50′ Double KB Front Rack Walking Lunge
Build up in weight on lunge

Enter weight and machine in notes