23APR19

CrossFit Reality – CrossFit

Warm-up

Bench press warm up (No Measure)

2 Rounds:

5 close grip push ups

5 regular width push ups

5 wide grip push ups

20 Banded pull aparts

10 Banded rows (standing facing rig band around post at shoulder level, pull to squeeze shoulder blades together for 2 seconds and release)

Weightlifting

Bench Press (5×[email protected]%)

Metcon

Metcon (No Measure)

Bro Day 1.0!

AMRAP 30:

12 DB Curl to Strict Press

20 Hamstring Curls (Banded or DB)

20 Banded Tricep Extension

12 American KB Swings

400m Run

Instructions:

Start with light DBs and increase weight as needed each round. Same applies to the bands for Tricep Extensions. Stations will be set up in increasing ladders.

This WOD has no score, the objective is to keep moving for 30minutes.