11Sep2016

10
Sep

11Sep2016

CrossFit Reality – CrossFit

Warm-up

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
5 min to warm up push press

6min to warm up back squat

6min to warm up deadlift

Metcon

Metcon (AMRAP – Reps)

3x 9 min AMRAP

9 min AMRAP

3 push press, 85% of 1RM

6 burpees

9 hollow rocks

3 min rest

9 min AMRAP

3 back squats. 85% of 1RM

6 Box jumps

9 v-ups

3 min rest

9 min AMRAP

3 Deadlifts, 85% of 1RM

6 sprawl box jumps

9 t2b

9/11 Memorial WOD (Time)

2001m Row (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Run (1.25 miles)