5
Jun
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