30
Jun
01Jul2016
CrossFit Reality – CrossFit
Warm-up
8min
Top speed Dynamic Warm up – 2 (No Measure)
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Samson Stretch
10yd Inch worm with push up
One foot in speed ladder
Two feet in speed ladder
Icky shuffle
1 round of Cross-symmetry bands
Gymnastics
10 min to complete
Metcon (No Measure)
100 Handstand shoulder taps – against wall
100 Hollow rocks
Weightlifting
20min to complete
Squat Clean + Hang Squat clean (4×3 Sqt Cln + Hng Sqt cln @ 65%+10lbs)
4×1 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean
Front Squat (x5+ [email protected] 65%+10lbs, 70%+10lbs, 75%+10lbs)
3×5″+” is for max reps on the 3rd set
Level 1 METCON
LVL 1: Metcon (AMRAP – Reps)
2 rounds
Min 1: Weighted 100m run – 40/20lbs sandbags
Min 2: Max Wall balls
Min 3: Weighted 100m run – 40/20lbs sandbags
Min 4: Max Sit ups
Min 5: Weighted 100m run – 40/20lbs sandbags
Min 6: Max Push ups
100m run is about 5 parking spots shy of the end of the parking lot.