10MAY18

9
May

10MAY18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

coach led warm up

Weightlifting

Shoulder Press (5×6 @ 60%+30lbs)

Warm up to 60%+30lbs of your 1RM, then perform 5×6. if you missed last week do whatever weight you were supposed to.

Metcon

Metcon (Time)

For Time:

Row 3000m

40 HSPU

50 Goblet Squats (2.0/1.5)

60 CAL BIKE

70 KB Swings (SAME KB)

SCALED MOVEMENTS & WEIGHTS:

HSPU=PUSH UPS

KB WEIGHT (1.5/1.0) (1.0/0.5)
IF CLASS HAS MORE THAN 6 START HALF ON BIKE