8
Aug
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!