23DEC15

22
Dec

23DEC15

CrossFit Reality – CrossFit

De-load & De-Lite

“Sally” (No Measure)

35# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

(No Measure)

… then

Samson stretch 30 seconds each leg, twice.

Lay down, glutes on wall and legs elevated against wall for 3 minutes, do 10 toe-touches each minute.

Touch toes to ground while laying on back, hold 30 seconds

Metcon

Metcon (Time)

7 rounds (unbroken)

5 Front squat (75/55)

3 Squat Snatch

1 Squat Clean
Hands must remain on the bar; if they don’t, it is not RX.

Weightlifting

Metcon (AMRAP – Rounds and Reps)

EMOM 15

8 Deadlift (115/95)

6 Pushups
If you fail, do as many box jumps as you can for remaining time (24/20) — these count for reps only. If you are doing box jumps, ignore the minutes: just keep jumping until time is up.

Flexibility Training

Metcon (No Measure)

Tabata Inch Worms