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.