06FRI19

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