14JUN2016

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

Gymnastics

Metcon (No Measure)

Reverse Tabata – 3min each with 1min break between movements.

1. Ring support hold top

2. Ring support hold bottom

3. Ring L-sit
10s of work

20s of rest

Weightlifting

Metcon (Time)

5 Rounds

15 unbroken push press @ 95/65lbs + 15lbs or heavy as possible.

30s rest in between sets

Metcon

LVL:1: Metcon (Time)

5 Rounds

20 Box jumps, 30/24

10 Wall Ball 20/14

5 muscle ups

LVL:2: Metcon (Time)

5 Rounds

20 Box jumps, 24/30

10 Wall Ball 20/14

15 Pull ups

15 Dips