01Aug2016

CrossFit Reality – CrossFit

Warm-up

8min

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

10 min to complete

LVL 1: Metcon (Time)

1,2,3,4…10 Pull ups (kipping)

10,9,8,7…1 Dips (Kipping)

Weightlifting

15min to complete

Back Squat (1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%)

Level 1 METCON

LVL 1: Metcon (Time)

12min Time cap

15′ UNB Handstand walk

10-R leg pistols, 24kg

15′ UNB Handstand walk

15 Wall Balls, 10′, 20lbs

7 Muscle ups

1min Rest

7 Muscle ups

15 Wall Balls, 10′, 20lbs

15′ UNB Handstand walk

10-L leg pistols, 24kg

15′ UNB Handstand walk

Level 2 METCON

LVL 2: Metcon (Time)

12min Time cap

30 Shoulder taps

10-R leg pistols to box

30 Shoulder taps

15 Wall Balls, 10′, 20lbs

14 pull ups

14 Dips

1min Rest

14 Dips

14 Pull ups

15 Wall Balls, 10′, 20lbs

30 Shoulder taps

10-L leg pistols to box

30 Shoulder taps