19FEB18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

“5:00 On assault bike or rower:

:20 ME :10 REST throughout the 5min

3 Rounds:

10 Jumping Air squats

5 Inch worms

DROM (From Top to Bottom)

neck circles

arm circles (small to big)

hips

knees

ankles and wrists

5:00 of hollow holds/dead bugs (:40 on :20 off)”

Weightlifting

Back Squat (EMOM 5 @ 60%:)

:30 ME

:30 Rest

Score is your lowest round

Metcon

Metcon (Time)

“For Time:

Buy in: 1000m Row

5 Squat Cleans (185/135)

15 Strict HSPU

10 Squat Cleans (185/135)

10 Strict HSPU

15 Squat Cleans (185/135)

5 Strict HSPU

Cash Out: 100 DU’s”