11FEB20

10
Feb

11FEB20

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% of 2RM + )

0LBS < 2RM < 50LBS= + 10-20LBS
50LBS< 2RM < 100LBS= + 20-30LBS
100LBS< 2RM < 150LBS= +30-45LBS
150LBS< 2RM < 200LBS= + 45-60LBS
200LBS< 2RM < 250LBS= + 60-75LBS
250LBS< 2RM < 300LBS= + 75-90LBS

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
American kettle bell swings