15
Nov
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