1
Jun
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