29JAN19

28
Jan

29JAN19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Lower Body Dynamic Warm up

+

Followed by lower back and hamstring mobility

Weightlifting

Back Squat (4×8 Squats + 4ea Leg Back Rack Lunges)

4×8 Squats

+

4ea leg Back Rack Lunges

Work up to as heavy as possible (goal is between 50-60%1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

6DB Devils Press (50/35)

6DB Box Step Overs (20″)

Scaled Options:

DB’s (45/25)(35/15)

Box (use scaled weights or NO DBs)