13
Jun
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