15OCT15

CrossFit Reality – CrossFit

Core 3.0 (No Measure)

3 rounds

10 Hollow rocks

10 Reverse Sit Ups

10 (each side) Mountain Climbers

Gymnastics

Metcon (No Measure)

Practice planche with wall

6x:10
Hold your planche for :10

If you want more action, hold for :20

Metcon

Metcon (AMRAP – Rounds and Reps)

Medball Clean by the Minute (14/10)

Start with 1 MBC for 1st minute

Increase by 1 each minute for 15 min

Score is top reps completed in 1 min

If you cannot complete all required reps within the minute, all remaining rounds are done for 6 reps.

IN ROUND 15, EVERYONE DOES 15!
Scoring example: If you got to round 9, you would then have 9 rounds and the remaining number of reps you do in the remaining rounds (which is 45 more reps in this example) — 9 rounds, 45 reps. Max score is 15 rounds.

Use remainder of class for PNF stretching for mobility