16AUG18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Recovery Mobility (FOAM ROLL & STRETCH)

Group Warm Up

Weightlifting

Back Squat (5×5 @ 50%)

If 1RM is between:

100-200= +45LBS

200-300= +90LBS

300+= +135LBS

Metcon

Metcon (Calories)

1 Round Every 4 Min for 5 Rounds:

12 DB Hang Snatch R (50/35)

5 L-Sit Pull Ups

12 DB Hang Snatch L

5 L- Sit Pull ups

ME CAL ROW

SCORE IS TOTAL CAL ROWED

SCALED OPTIONS:

DB (45/25)(35/15)(25/10)

5 L-sit pull ups = 15 Jumping Pull ups