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