23
Dec
De-Load/De-Lite
CrossFit Reality – CrossFit
De-load & De-Lite
002 “Sally” (No Measure)
35# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”
(No Measure)
… then
Samson stretch 30 seconds each leg, twice.
Lay down, glutes on wall and legs elevated against wall for 3 minutes, do 10 toe-touches each minute.
Touch toes to ground while laying on back, hold 30 seconds
Metcon
Metcon (Time)
7 rounds (unbroken)
5 Front squat (75/55)
3 Squat Snatch
1 Squat Clean
Hands must remain on the bar; if they don’t, it is not RX.
Weightlifting
Metcon (AMRAP – Rounds and Reps)
EMOM 15
8 Deadlift (115/95)
6 Pushups
If you fail, do as many box jumps as you can for remaining time (24/20) — these count for reps only. If you are doing box jumps, ignore the minutes: just keep jumping until time is up.
Flexibility Training
Metcon (No Measure)
Tabata Inch Worms