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