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