15FRI19

14
Nov

15FRI19

CrossFit Reality – CrossFit

Warm-up

1.2 : Warm-up (No Measure)

– For 10 mins –

10 Cal Bike

50′ Bear Crawl

10 Kipping Swings

20’sec Bar Hang

50′ Samson Walking Lunge

8 Air Squats

20 sec Handstand Hold
Wall Walk into hand stand hold if necessary

Weightlifting

Power Clean & Push Jerk (E2min x 6)

4 Singles
Focus on being explosive on the power clean and fast under the jerk.

Build to a heavy set

Metcon

Metcon (Time)

4 rounds

15/10 Cal Bike

15 Shoulder to overhead 115/75

15 Box Jumps