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