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