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