23
May
24MAY18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
100m run forwards
100m run Backwards
DROM W/Coach
Shoulder Warm up W/Coach
Weightlifting
Shoulder Press (5×6 @ 60%+40lbs)
Warm up to 60%+40lbs of your 1RM, then perform 5×6. if you missed last week do whatever weight you were supposed to..
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
Min 0-1: MAX CAL BIKE
Min 1-2: MAX SINGLE ARM H. DB SN R (50/35)
Min 2-3: MAX DU’s
Min 3-4: MAX SINGLE ARM H. DB SN L
SCORE IS TOTAL REPS PER COMPLETE ROUND (0-4MIN)
SCALED OPTIONS:
DU’s = DU’s
DB SN WEIGHT = (45/25) (35/20)