30MAR18

29
Mar

30MAR18

Announcements

The gym will be closed Saturday and Sunday for Easter weekend. If someone opens up please post it on Facebook.

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

4:00 of assault bike 20 seconds of sprint and 10 seconds of slow pace

DROM Top to Bottom:

neck circles

arm circles (small to big)

hip circles

knee circles

ankles and wrists

Metcon

Metcon (AMRAP – Reps)

AMRAP 45:

1600 meter run

100 Wall Balls

40 GHD Sit ups (80 Abmat Situps)

1200 Meter row

100 Pull ups

40 T2B

800 Meter Run

100 Push ups

40ea DB Single Arm push press (50/35)

400m Row

100KB Swings (1.5/1.0 Russian)

40 Box Jumps (24/20)
1600m run = 160

1200m row = 120

800m run = 80

400m row = 40