19APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Sprint and Stirct press warm up:

21-15-9

PVC Strict Press

Air Squats

PVC Push Press

Jumping Lunges

finish with 400m run done in 2 rounds of jog down the parking lot forwards jog back to the other end backwards

Weightlifting

Shoulder Press (5×6 @ 60%+15lbs)

Warm up to 60%+15lbs of your 1RM, then perform 5×6. if you didnt do 1RM, or missed last week do whatever weight you were supposed to.

Metcon

Metcon (Distance)

Conditioning Day:

0:00-1:00 = 100m Sprint

1:00-2:00 = Row (150/125m)

2:00-3:00 = 100m Sprint

3:00-4:00 = Row (150/125m)

4:00-5:00 = 100m Sprint

5:00-6:00 = Row (150/125m)

6:00-7:00 = 100m Sprint

7:00-8:00 = Row (175/150)

8:00-9:00 = 100m Sprint

9:00-10:00 = Row (175/150)

10:00-11:00 = 100m Sprint

11:00-12:00 = Row (175/150)

12:00-13:00 = 100m Sprint

13:00-14:00 = Row (200/175)

14:00-15:00 = 100m Sprint

15:00-16:00 = Row (200/175)

16:00-17:00 = 100m Sprint

17:00-18:00 = Row (200/175)
Score is total meters traveled, you are finished when you fail to complete a round in the alotted time.