5
Dec
06FRI19
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
50’ crab walk
Weightlifting
Power Clean/Burpee (Alt E2min x 10)
1 – 6 Hang power cleans
2 – 12 Burpees to a 6″ touch
Build up in the power clean to a heavy 6 rep
Metcon
Metcon (Time)
For time
30 – 20 – 10
Wall balls 20/14
Toes to bar
Box jumps 24/20″
Scale
– kipping leg raises
– kipping knee raises
– hanging knee raises