09FRI19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 cal bike

10 push ups

50’ crab walk

30 sec bar hang

50’ worlds greatest stretch

10 single arm strict press (each side)

Weightlifting

Single Arm Alt Hang DB Clean & Split Jerk (E2min x 5 – 12 RM )

6 reps each side. Build to an unbroken heavy set

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dakota 30”

30 min amrap

30 cal row

30 med ball cleans

30 ab mat sit ups w/ wall ball

400m run with wall ball

30 alt box step ups w/wall ball 24/20

30 cal bike

30sec hang with wall ball in your lap (knee raise)

20lb ball for men, 14lb ball for women
To celebrate Dakotas 30th week of pregnancy we will all see what it feels like to carry some extra weight around!