25JUL19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

– For 10 min –

50’ bear crawl

10 cal bike

10 push ups

50’ lunge, squat, lunge

15 ring rows

30 sec ski erg

Weightlifting

Metcon (Weight)

Alt Emom x 12

Min 1 – 8 DB Bench Press

Min 2 – 4R & 4L DB Single Arm Row
Build up to a heavy set of each for the day

Metcon

Metcon (Time)

5 rounds

15/10 cal bike

25 Russian kb swings 53/35

1 min plank hold