20APR2016

19
Apr

20APR2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

1000m Row

(100m easy, 100m 80% sprint)

3x:

10 pass throughs

10 Scorpions

5 inch worms

Gymnastics

Week 1 Gymnastics Skills:

This week, HSPU is the focus. Starting with getting in a tripod to “teeters” to Push-Outs. Focus on proper shoulder movement AKA where the head starts and finishes. Also understanding the mechanics from the shoulders to hands when the kip is introduced. For those who can already do HSPU work on doing a better gymnastics kip.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders