16Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 PVC Pass throughs

10 PVC OHS

Then:

1 x Cross over symmetry

Weightlifting

Shoulder Press (3×5,3,1+ Strict Press @ 75%, 80%, 85%)

Level 1 METCON

LVL 1: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m run

3 Rounds

5 C2B Pull ups

10 HSPU

15 Squat Jumps
1 Rep for the 400m run

Level 2 METCON

LVL 2: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m run

3 Rounds

5 Pull ups

10 Push ups

15 Air squats

Cash out

$$Out: Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

$$Out: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups

2min Rest