21
Jul
22JUL19
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
Weightlifting
5RM: Front Squat (Every 2 min x 5 )
Build up to a 5RM for the day
Metcon
Metcon (AMRAP – Reps)
24min Revolving Emom
1 – 4 ring muscle ups
2 – 15 wall balls 20/14
3 – Amrap hspu within 40 sec
Score is as many reps completed
Scale for muscle ups is 8 kipping ring swings.
Leave your self about 20 sec in each min to transition