27DEC17

26
Dec

27DEC17

Announcements

Holiday Schedule Changes:
-Closed Sunday New Years Eve & Monday New Years Day

CrossFit Reality – CrossFit


Athlete: Rusty Smith

Warm-up

Warm-up (No Measure)

10 min Group Warm Up

5-10 min Group Mobility: Calf/Ankle

Weightlifting

Back Squat (5×7 @ 50%1RM)

10 MIN: work on tempo, controlled descent & being explosive from the bottom

Metcon

Metcon (Time)

For Time:

100 Double-Unders

75 Wall Balls (20/14)

50 KB swings (USA) (1.5/1.0)

25 hand stand push ups

15 burpee pull ups

25 hand stand push ups

50 KB Swings (USA)

75 Wall Balls

100 Double-Unders
25MIN CAP