13FEB20

12
Feb

13FEB20

CrossFit Reality – CrossFit

Warm-up

Bench press warm up (No Measure)

2 Rounds:

200m Run, Bike, or Ski

10 Inchworm push ups

15 Ring Rows

5 Burpees

15 Air Squats

15 Banded pull aparts

Weightlifting

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

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 wall balls (20/14)

15/12 cal bike

15 push ups

15 toes to bar

15 burpees

INT:

12 wall balls (16/12)

12/10 CAL bike

12 push ups

12 T2 AHAP Swings

12 burpees

BEGINNER:

10 wall balls (12/8)

10/08 CAL bike

10 push ups

10 Knee Raises

10 No Push Up Burpees