17
Sep
18Sep16
CrossFit Reality – CrossFit
Warm-up
Top Speed Sprint Warm up (No Measure)
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop – (15yd-L, 15yd-R)
10yd Single leg triple jump – (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups
Metcon
Metcon (AMRAP – Reps)
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat
Then 3min rest
Metcon (AMRAP – Reps)
10 Min AMRAP
30 KBS, 24kg/16kg
15 Wall Ball, (#20/#14)
15 Ball Slam, 30/20
Then 3min rest
Metcon (Weight)
BSQ 5×3 E3M (HAP)
Cash out
Metcon (No Measure)
3 rounds
1min plank
1min side plank – r
1min side plank – l
10 push ups