18WED19

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