17
Dec
18WED19
CrossFit Reality – CrossFit
Warm-up
Gen Warm up (No Measure)
2 rounds
5 Burpees
50′ Drinking Birds
10 Push Ups
20 sec Handstand Hold
50′ Worlds Greatest Stretch
10 Jumping Squats
Skill Work
Ring Muscle Up Skill Work (Alt E90sec x 12)
1 :00 of work /:30 rest
1 – Kipping ring swing practice (high rings)
2 – Ring pull transition to bottom of dip (low rings)
– Work on stringing ring muscle ups if you have them
– Work on ring dips out of the transition if you have them
– Or strict ring muscle ups
Score is total of most difficult movement for the athletes ability
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min amrap
5 DB Power Cleans 50/35
5 DB Thrusters
25’ DB Walking Lunges
Can hold DBs any way for waking lunge.
– Front rack
– Farmer carry
– On shoulders