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