13
Nov
14THU19
CrossFit Reality – CrossFit
Warm-up
Bench press warm up (No Measure)
2 Rounds:
200m run
10 Inchworm push ups
15 Ring Rows
5 Burpees
15 Banded pull aparts
Weightlifting
Bench Press/Pull Complex (Alternating EMOM x 10)
1 – 5 Bench press
2 – 10 Pull ups
– Build to a moderate weight
– Focus on form and kip in the pull up
– Work on butterfly if able
Metcon
Metcon (Time)
2 Rounds
400m Run
30 KB Sumo Deadlift High Pulls 53/44
200m Run
20 HSPU
100 m Run
75ft Sandbag Hug Carry 150/100
– Run 400m’s in sets of 200m
– Carries are done in sets of 25′
Scale
– Hand Release Push ups
– D-Ball Carry