06Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

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

10 min to complete

Metcon (No Measure)

3×2 Ring Complex: Pull up, inverted hang, skin the cat

Then:

Max strict pull up
LVL 2:

3×2 Ring Complex: Hang from rings, tuck, inverted hang

Then:

Max strict pull up

Weightlifting

20min to complete

Back Squat (4×9 @ 70%)

Level 1 METCON

LVL 1: Metcon (Time)

30 Calorie Ride

30 S2O, 95/65lbs

30 Box jumps, (24″/ 20″)

30 Snatch 95/65lbs

30 Thrusters 95/65lbs

Level 2 METCON

LVL 2: Metcon (Time)

20 Calorie Ride

20 S2O, 75/55lbs

20 Box jumps, (24″/ 20″)

20 Snatch 75/55lbs

20 Thrusters 75/55lbs