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)