25
Mar
26MAR18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
4:00 On assault bike or rower:
:20 ME :10 REST throughout the 4min
3 Rounds:
10 Jumping Air squats
5 Inch worms
DROM (From Top to Bottom)
neck circles
arm circles (small to big)
hips
knees
ankles and wrists
Weightlifting
Back Squat (1xME @ 60% (unbroken))
Warm up to your 60% and warm up for some volume, key here is to test our work capacity with our back squat. Focus on keeping your core engaged, for a test like this a belt is recommended. NO MORE THAN 2 SEC PAUSE AT TOP
Metcon
Metcon (Time)
For Time:
150/120 CAL BIKE
*Every 3 Minutes Complete 1 round of:
3 Squat Cleans (155/115)
6 Bar Facing Burpees
RX+:
3 Squat Cleans (225/155)
6 HSPU