18MON19

17
Nov

18MON19

CrossFit Reality – CrossFit

Warm-up

Squat Warm Up (No Measure)

2 Rounds:

10 CAL Bike

15 each leg Horizontal Swings

15 each leg Front 2 Back Swings

50′ Bear Crawl

50′ Walking Lunges

10 OHS with PVC

Weightlifting

Front Squat (E2:30 x 6 – 5 rep Tempo, Pause Squat)

– 3 sec down, 2 sec pause, 1 sec up

Metcon

Metcon (AMRAP – Rounds and Reps)

10min amrap

10 KB Deadlift 70/53

10 American Kb Swings

50’ KB Walking Lunge

10 Cal Row
– All with single kb, can hold however on lunge

– Cannot rest on back or shoulder