18APR2016

17
Apr

18APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

3×10-20

Push ups

High Kicks

Jumping Squats

Arm Circles

Weightlifting

Back Squat (5 x 10 @ 70%)

1/4 Back Squat (1 x 5 @ 122.5%)

Level 1 METCON

LVL 1: Metcon (4 Rounds for reps)

Four 4:00 Rounds:

200m Sprint

50 Wall Balls (20/14)

(Score is total accumulated rest time, each second counts as 1 rep)

Level 2 METCON

LVL 2: Metcon (4 Rounds for reps)

Four 4:00 Rounds:

200m Sprint

40 Wall Balls (14/10)

(Score is total accumulated rest time, each second counts as 1 rep)