28
Jan
29JAN18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Group warm up plus Overhead Mobility Work: Lower Leg + Ankle & T-Spine
Weightlifting
Overhead Squat (4×7-10)
OH Squat: 4×7-10 @ 50-60% 1RM
Metcon
Metcon (Time)
EMOM 10:
200m Row (Women)
230m Row (Men)
Then:
21-15-9
Air squats
push ups
sit ups
each round of emom successfully completed counts as 0 minutes in score, if you fail it counts as 1 minute on your time. directly following the end of the 10th minute you begin your 21-15-9 sprint