18FEB16

17
Feb

18FEB16

CrossFit Reality – CrossFit

Warm-up

Total Body (No Measure)

3 Rounds of Continual Motion

30′(5 Blocks) Bear Crawl

into

10 Mountain Climbers

30′ Duck Walk

into

10 Jumping Squats

30′ Burpee Broad Jumps

Metcon

Coreleone (AMRAP – Rounds and Reps)

Coreleone – The Godfather of Core Work

AMRAP 20 Minutes – if any mod

AMRAP 15 Minutes – for RX

AMRAP 20 at RX = RX+

15 Situps (w/plate 25/15)

20 Spidermans from plank on elbows (plate on back)

15 Plate twists

20 Hip thrusts

15 Knees to elbow

20 Hollow Rocks (w/plate)
Sit ups: hold the plate above your head

Spidermans: plate on back

Plate twists: touch plate to floor each side

Hip thrusts & K2E: no plate

Hollow Rocks: hold plate outstretched to create single hollow horizontal plane

SET CLOCK AT 20; RX is finished at 15 but can go to 20 for RX+

If you modify, must go to 20 (counts as modified)

Weightlifting

Metcon (Weight)

5 sets of:

1 Power Clean +

3 Front Squats +

1 Push Jerk +

1 Split Jerk
Use same weight for each lift per round.

Add weight each round.

Score highest weight used.