21FEB20

20
Feb

21FEB20

CrossFit Reality – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

2 Rounds:

200m Run or Row or Ski

50′ Lunge, Squat, Lunge

10 Kb DeadLifts with and Shrug at the Top

50′ Burpee Broad Jumps

30sec Bar Hang

30 Sec Banded Tricep Stretch (Lean into)

50’ Duck Walk

Weightlifting

Squat Clean (E3min x 5 – 3 reps @ 91% of 2RM )

Can be quick singles

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min amrap

200m run

10es single arm DB row

10 Russian KB swings

10 Barbell or DB Curls

40 sec Plank Hold
– move through at moderate pace

Run counts as 1

Every second is a rep on plank