7
Mar
08MAR18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
“Core Work:
7 Rounds
:30 Deadbug Hold
:30 rest
21-15-9
Push ups
Air Squats
Group: Split Clean Warm up”
Weightlifting
Split Clean (5×[email protected]% +10lbs)
Warm up to 80%+10lbs and then perform the 5 working sets of 3 reps TnG (from whatever position you have been doing it from PWR POS, HANG, or GRND)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Recovery WOD before Open 18.3:
AMRAP 15:
800m Run
50 KB Swings
400m Run
50 DBL UNDERS
200m Run
50 Sit ups
*NETFLIX & CHILL PACE