17APR18

15
Apr

17APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Warm up:

to include:

DROM

Push ups

Barbell Push press

Bent over rows

Burpees

Weightlifting

Bench Press (5×6 @60%+10lbs)

*With a partner or small group you will perform 5×6 @ 60% +10lbs of the 1RM established last week, if you didnt do 1RM, or missed last week do whatever weight you were supposed to..

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

24 FT walking lunges (50’s/35’s)

15 push ups

24 FT walking lunges

10 HSPU

Lunges + two DBs at shoulder carry
Scaled options:

DB’s= 35’s/20’s

HSPU= 10 Standing strict press (Barbell)