5/23/2015

22
May

5/23/2015

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Squat Clean (2-2-2-2-2-2-2)

Add weight each round; working for 2RM

Metcon

Metcon (5 Rounds for time)

10 Double KB Clean (35#/24#)

10 Weighted Box Step Ups (w/KBs)

10 Box Jumps

20 KB Row
For KB Row, 10 each arm