20
Jun
21Jun2016
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)
3 Rounds
Accumulate 30s HS Hold
2min rope climbing technique
S-wrap and J-wrap
Flexibility Training
15min RomWOD
Weightlifting
10min to complete
Snatch Grip Push Press + snatch balance (5×2 Snatch Grip Push Press + snatch balance @ 60% )
5×2 Snatch Grip Push Press + 1 snatch balance @ 60% of 1RM Snatch
Level 1 METCON
LVL 1: Metcon (Time)
500M Row
7 Deads, 275/185
20 Wall Balls
7 Deads, 275/185
15 Wall balls
7 Deads, 275/185
10 Wall Balls
Level 2 METCON
LVL 2: Metcon (Time)
500M Row
7 Deads, 205/125
20 Wall Balls
7 Deads, 205/125
15 Wall balls
7 Deads, 205/125
10 Wall Balls