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