14
Jun
15Jun2016
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 (Distance)
2 Rounds
Max ring rows
30 push ups
Max HS Walk
Weightlifting
20min to complete
Back Squat (7×3 @ 85% + 10lbs)
+ 5lbs if 85% is less than 200lbs
Level 1 METCON
LVL 1: Metcon (Time)
7 Rounds
7 Thrusters, 115/75lbs
7 Burpees
Level 2 METCON
LVL 2: Metcon (Time)
7 Rounds
7 Thrusters, 95/65lbs
7 Burpees