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