29JAN18

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