04FEB20

3
Feb

04FEB20

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds:

200m Run

10 Kipping Bar Swings

20 sec Bar Hang

15 Pass Throughs

50′ OH PVC Walking Lunge

10 Ring Rows

8 Burpees

Weightlifting

Shoulder Press (E2:30 x 5 – 5 reps @ 50% + )

2RM < 50LBS= + 10LBS
2RM < 100LBS= + 20LBS
2RM < 150LBS= + 30LBS
2RM < 200LBS= + 40LBS
2RM < 250LBS= + 50LBS
2RM < 300LBS= + 60LBS

Metcon

Metcon (Time)

50 – 40 – 30

Assault bike cals

Push ups

Box jump overs