17JAN18

Announcements

Whole Life Challenge Kick off this Saturday at 10AM

CrossFit Open Registration is now LIVE!

CrossFit Reality – CrossFit

Athlete: Ramiro (he’s always happy to be here!)

Warm-up

Warm-up (No Measure)

Banded Shoulder Stretches and Thorasic Spine Mobility: Group Warm up

Weightlifting

Floor Press (5×7-10)

Floor Press @ 50% bodyweight, this is accessory work to balance all of the shoulder movements we’ve been hitting.

Deadlift (EMOM 5)

:30 ME

:30 Rest

TOTAL REPS @65%1RM

Metcon

Metcon (Time)

“For Time (10min Cap)

50 T2B

500m Row

40 Kettle Bell Single Arm Swings (1.5/1.0)

(20 Non-Dominate then 20 Dominate)”
this is a sprint style workout, sprint each individual part as quickly as possible to maximize the intensity.