09MON19

8
Dec

09MON19

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Burpee Broad Jumps

15 Air Squats

30 Sec Banded Tricep Stretch (Lean into)

50’ crab walk

Weightlifting

Front Squat (E3min x 5 – 8 Front Squats )

Build to a heavy 8 rep for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

3 Bar muscle ups

5 Thrusters 95/65

3 min rest

5min AMRAP

7 Hang power cleans 95/65

5 Handstand push ups
Scales

– 5 Chest to bar

– 5 Kipping pull ups

– 1 Wall Walk

– 5 Hand release push ups