10
Sep
11SEP19
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m (100 forward 100 backwards x2)
21-15-9
Air Squats
Push ups
sit ups
SKILL DEVELOPMENT
Metcon (No Measure)
Gymnastics Skills & Drills:
5 – 7 Minutes at each station:
Station 1: Kipping
Kip Swings – Bar Hops – Butterfly Progression
Station 2: Rings
Ring Support – Skin the Cat – Front Lever – Back Lever
Station 3: Handstands
Tripod – Headstand – Handstand against the wall – Free Standing handstand
Metcon
Metcon (Time)
4 Rounds For Time:
15 Hang Power Snatch (75/55)
10 T2B
5 C2B Pull ups