20JAN2016

CrossFit Reality – CrossFit

Warm-up (No Measure)

Crossover Symmetry

Then

End to End:

Bear Crawls

Crab Walks

Inch Worms

Cartwheels (face same wall)

Conditioning

The 21’s – Squats

5 Rounds:

7 1/2 Squats (standing to

90 degree squat)

7 1/2 Bottom Squats (Bottom

of the hole to parallel)

7 Full Air Squats

*RX with KB Goblet Squats 53/35*

*:30 rest between rounds*

Metcon (Distance)

Partner Time Round 2!

12 Minutes to Row a Max Distance in 100m Sprints/100m Rest

One Rower per team.

Switch Every 100m Sprint.

Transition is key!

Flexibility Training

ROMWOD