01Dec16

30
Nov

01Dec16

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10min Warm up: Do the warm up above or Athlete’s choice

Metcon

A: Metcon (Time)

10min Time Cap

12 Deadlifts – 275,165lbs

40 Wall balls – 20lbs

9 Deadlifts – 275,165lbs

30 Wall balls – 20lbs

6 Deadlifts – 275,165lbs

20 Wall balls – 20lbs

3 Deadlifts – 275,165lbs

10 Wall balls – 20lbs
5min Rest in between A and B

B: Metcon (Time)

15min Time cap

5 Rounds

400m run

25/15 Pull-ups

Accessory Work

Acc: Metcon (No Measure)

Superset Movements

2×10 DB Push up and Row

3×10 Strict T2B