02JUN2016

CrossFit Reality – CrossFit

Warm-up

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

Metcon (No Measure)

4 Rounds

10 GHD Sit ups

1 Bar complex: 2 Kipping pull ups, 2 kipping C2B, 1 bar muscle up
LVL 2: 1 Bar complex: 2 kipping pull ups, 2 C2B, 1 hips to bar

LVL 3: 4 Bar taps, 1 pull up or attempt

Weightlifting

Metcon (No Measure)

3×6 Bulgarian split squat each leg, 95/55lbs then 3 single leg broad jumps for max distance

Push Jerk Complex (5×1 Push Press + Power Jerk @ 70%+5lbs of CnJ)

Metcon

Metcon (No Measure)

EMOTM for 10min

25yd sled push, 90,50lbs
This should feel like a sprint