21APR2016

20
Apr

21APR2016

CrossFit Reality – CrossFit

Warm-up

032 some FUN (No Measure)

**DROM**

(swings and circles )

Shoulders & Arms

Hips

Knees

Ankles

Leg Swings (front & back)

Leg Swings (Side to Side)

**Bar Work**

45/ 35lb Bar

10 Dead Lift

10 Romanian Dead Lift

10 Pendlay Row

10 Hang Power Clean

10 Front Squat

10 Shoulder to Overhead

10 Back Squat

Weightlifting

Deadlift (5 x 10 @ 70%)

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM6

Even: Ass bike – 12/10 cal

Odd: 15 left arm KB OHS

–2 min rest–

Alternating EMOM6

Even: 20 slam ball twists

Odd: 15 jumping slam balls – 20/15 (low weights)

–2 min rest–

Alternating EMOM6

Even: Ass bike – 12/10 cal

Odd: 15 right arm KB OHS