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