09Jun2016

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

12 GHD Sit ups

2xBar Complex 2: 1 Pull up, 1 C2B, 1 Bar MU

Weightlifting

20min to complete

Push Jerk Complex (5×1 Push Press + Power Jerk @ 70% + 10lbs of CnJ))

Clean (Work up to 1 Clean at 90% + 10lbs of CnJ max)

Level 1 METCON

LVL 1: Metcon (AMRAP – Rounds and Reps)

2x 4min AMRAP

8 CnJ, 95/65lbs

30 Double unders

30ft Front Rack Lunge, 95/65lbs

Rest 2min Between sets

Pick up where you left off

Score is total rounds and reps
RX+ = 135/95lbs

Level 2 METCON

LVL 2: Metcon (AMRAP – Rounds and Reps)

2x 4min AMRAP

8 CnJ, 75/55lbs

30 Double unders

30ft Front Rack Lunge, 75/55lbs

Rest 2min Between sets

Pick up where you left off

Score is total rounds and reps