06MAR20

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Lunge, Squat, Lunge

10 Kb DeadLifts with and Shrug at the Top

50′ Burpee Broad Jumps

30sec Bar Hang

30 Sec Banded Tricep Stretch (Lean into)

50’ Duck Walk

Weightlifting

Squat Clean (E3:30 x 5 – 3 reps @ 97% of 2RM )

Quick singles

Metcon

Metcon (AMRAP – Reps)

16 min Revolving Emom

– 10 cal bike

– strict pull ups – max reps

– 10 cal ski

– v – ups – max reps
Rotate row if not enough ski erg

Scales

– ring rows

– ab mat sit ups