5
Mar
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