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