04WED19

3
Dec

04WED19

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

15 Banded Pull Aparts

8 Burpees

Weightlifting

Shoulder Press (E2:30 x 6 – 7RM)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

1 – 12/9 Cal Bike

2 – 16 Alt Hang Power Split Snatch 50/35

3 – 12 DB Box Step Overs 50/35, 24″/20″

4 – 12 HSPU
Use single DB for step overs , can hold any way. Cannot rest on leg

Scale –

3 Wall walks

12 Hand release push ups