21THU19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

– For 15 min –

250m Row

50′ Bear Crawl

20 sec Bar Hang

50′ Lunge, Squat, Lunge

10 Push Ups

1 Wall walk

Into

20 sec Handstand Hold

SKILL DEVELOPMENT

Skill Work (Alt E90sec x 12)

1 – 7 HSPU

2 – 12 Alt Pistols
– If you have hspu go for strict

– practice for 1 min

– practice getting upside down

– pistols with a plate or to a box

Metcon

Metcon (Time)

Rowing time trial

2 Rounds

Row 1000m

Rest 1:1 ratio
– Rest as long as your row takes you

– Record fastest row time