CrossFit Reality – CrossFit
Core 3.0 (No Measure)
10 Hollow rocks
10 Reverse Sit Ups
10 (each side) Mountain Climbers
Metcon (No Measure)
Practice planche with wall
Hold your planche for :10
If you want more action, hold for :20
Metcon (AMRAP – Rounds and Reps)
Medball Clean by the Minute (14/10)
Start with 1 MBC for 1st minute
Increase by 1 each minute for 15 min
Score is top reps completed in 1 min
If you cannot complete all required reps within the minute, all remaining rounds are done for 6 reps.
IN ROUND 15, EVERYONE DOES 15!
Scoring example: If you got to round 9, you would then have 9 rounds and the remaining number of reps you do in the remaining rounds (which is 45 more reps in this example) — 9 rounds, 45 reps. Max score is 15 rounds.
If you use a heavier ball it is RX+
Use remainder of class for PNF stretching for mobility