24JAN19

CrossFit Reality – CrossFit

Athlete Joe R.

Warm-up

Warm-up (No Measure)

Bike 30CAL

21-15-9

Air Squats

Push ups

Sit ups

THEN:

Work on rolling out lower leg and Achilles before double under/jumprope

SKILL DEVELOPMENT

Muscle-ups (Work on Ring Muscle Up Progression)

Weightlifting

Bench Press (Work up to a 4RM)

Metcon

Metcon (Time)

10 Med Ball Cleans (20/14)

50 DBL Unders

20 Med Ball Cleans

40 DBL Unders

30 Med Ball Cleans

50 DBL Unders

*Scaled Options:

Single Unders