08Jun2016

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 Rounds

15 Kipping Dips

2min HS Hold practice

Weightlifting

20min to complete

Back Squat (7×3 @ 85% E2M)

Level 1 METCON

LVL 1: Metcon (Time)

9,7,5

Snatch, 155/105lbs

HSPU, 3in deficit
RX+

9,7,5

Snatch, 155/105lbs

HSPU, Strict 6in deficit

Level 2 METCON

LVL 2: Metcon (Time)

12,9,7

Snatch, 115/75lbs

HSPU