12
Jun
13Jun2016
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
10 Sexy Dips
30s Planche progression work
Weightlifting
20min to complete
Back Squat (4×9 @ 70% + 10lbs)
+ 5lbs if 70% is below 200lbs
Level 1 METCON
LVL 1: Metcon (Time)
4 Rounds
5 Power cleans, BW/.75BW
10 Toes to bar
15 Deadlifts, BW/.75BW
Level 2 METCON
LVL 2: Metcon (Time)
4 Rounds
5 Power cleans, 75BW/.50BW
10 Toes to bar
15 Deadlifts, 75BW/.50BW