20Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

10 min to complete

Metcon (No Measure)

4 Rounds

3 gymnastics swings

2 Ring to hips

1 Muscle ups

Then:

Max L-sit hold

Flexibility Training

RomWOD

Weightlifting

10min to complete

Squat Clean + Front Squat Complex (4×1 Clean + 2 [email protected] 70% of 1RM CnJ)

4×1 Clean + 2 [email protected] 70% of 1RM Clean

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

10min Cap

40 T2B

10 Snatch, .50/BB

30 T2B

10 Snatch, .75/50 BW

20 T2B

10 Snatch, BW/.90

10 T2B

1.10/BW Snatch, as many reps as possible

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

10min Cap

40 T2B

10 Snatch, .50/BB

30 T2B

10 Snatch, .65/50 BW

20 T2B

10 Snatch, 75/.60

10 T2B

.90/.80 Snatch, as many reps as possible