29
Jan
30JAN20
CrossFit Reality – CrossFit
Warm-up
Bench press warm up (No Measure)
2 Rounds:
200m Run, Bike, or Ski
10 Inchworm push ups
15 Ring Rows
5 Burpees
15 Air Squats
15 Banded pull aparts
Weightlifting
Bench Press (E2:30 x 5 – 5 reps @ WK 1 weight + )
2RM < 50LBS= + 5LBS
2RM < 100LBS= + 10LBS
2RM < 150LBS= + 15LBS
2RM < 200LBS= + 20LBS
2RM < 250LBS= + 25LBS
2RM < 300LBS= + 30LBS
Metcon
Metcon (Time)
4 Rounds
16 Wall Balls
400m Row
16 Box Jumps