06MAY2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm:

25CALS each Row/Bike

50-100DBL Unders (Skill work)

10 Inch Worms (w/push ups)

EMOM 5:

:30 Hollow Hold

:30 Superman
Row AND Bike, at least 50 doubles or at least 150 singles

Weightlifting

Floor Press (5 x 7 AHAP)

5×7 Floor Press w/ Feet Out

Superset

5×7 Supinated Grip Barbell Row

(supine=palms face out/up)

(superset=no rest between sets)

Level 1 METCON

Metcon (Time)

7-3:00 Rounds:

400m Run

12 T2B

Score is SLOWEST ROUND
Each round is 3 min long

Level 2 METCON

Metcon (Time)

7-3:00 Rounds:

300M Run

12 Knees To Chest

Score is SLOWEST ROUND
Each round is 3 min long