8
Aug
09Aug2016
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)
10min Handstand Hold practice
Weightlifting
15min to complete
4×1 Snatch + Hang Snatch + Snatch Balance (4×1 Sn + Hang Sn + Sn Balance @ 60% + 30lbs)
4×1 Snatch + Hang Snatch + Snatch Balance
Level 1 METCON
LVL 1: Metcon (AMRAP – Reps)
Tabata Squat
Immediately followed by
4min
Max Muscle ups
Level 2 METCON
LVL 2: Metcon (AMRAP – Reps)
Tabata Squat
Immediately followed by
4min
Max Pull ups