5
May
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