14
Oct
15OCT18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Full body warm up:
DROM Top to bottom
Shoulders ABC’s
Warm up to front squat weight
Weightlifting
Front Squat (5×3 @ 60% + (wk5))
BASED ON 1RM:
+20lbs if <100lbs
+35lbs if <200lbs
+50lbs if <300lbs
+65lbs if <400lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
8 KB Hang SN R (1.5/1.0)
4 HSPU
8 KB Hang SN L
4 Ring Dips
SCALED OPTIONS:
HSPU=8 Push ups
Ring Dips = Box Dips