03MAY18

2
May

03MAY18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics & Shoulder press warm up:

3 Rounds:

10 Bar Hops

10 banded shoulder pull aparts

10 Hollow Rocks

10 push ups

10 supermans

Weightlifting

Shoulder Press (5×6 @ 60%+25lbs)

Warm up to 60%+25lbs of your 1RM, then perform 5×6. if you missed last week do whatever weight you were supposed to..

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:

Pull ups Ring Dips HSPU

20 2 20

18 4 18

16 6 16

14 8 14

12 10 12

10 12 10

8 14 8

6 16 6

4 18 4

2 20 2
SCALED VERSIONS:

PULL UPS = BANDED

RING DIPS = BOX DIPS

HSPU = SEATED DB STRICT PRESS (35/20)