30OCT18

CrossFit Reality – CrossFit

SKILL DEVELOPMENT

Pull up Skill Work (No Measure)

Pull up Skill Work:

5-7 Minutes before warm up

Kip Drills (Forward C–>Backward C)

Bar Hops

Strict Pull Ups

Pull up Negatives

ADV. Work on butterfly

Warm-up

Warm-up (No Measure)

3 rounds:

5 inch worms

20 Mountain Climbers

5 Barbell push press + push jerk

Weightlifting

Split Jerk (7×4 @ 50%)

Metcon

Metcon (Time)

21-15-9:

Wall Balls (20/14)

Box Jump Overs (24/20)