30MAY19

CrossFit Reality – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

3 Rounds:

10 CAL Ski or Bike

10 Kipping Bar Swings (ADV. Bar Hops)

50′ Lunge-Squat-Lunge

2 Wall Walks

Weightlifting

Shoulder Press (5×3 @ 75-85% depending on feel)

Bench Press (5×3 @ 75-85% depending on feel)

if you want to make up bench and arent blown out from murphs 200 push ups feel free to do this in after class time or sub for wod.

Metcon

Metcon (No Measure)

EMOM 16:

0:00-1:00 Barbell Curls

1:00-2:00 Tricep band pull downs

2:00-3:00 Banded leg curls on floor face down pulling into the middle

3:00-4:00 Single arm ring rows
Get as many reps as possible in :40-:50 of work each round allowing for :10-:20 of rest during the 1:00 interval at each station.