21
Sep
22SEP15
CrossFit Reality – CrossFit
Warm-up
Total Body (No Measure)
3 Rounds of Continual Motion
30′(5 Blocks) Bear Crawl
into
10 Mountain Climbers
30′ Duck Walk
into
10 Jumping Squats
30′ Burpee Broad Jumps
Bodyweight Metcon
100 Sit-ups (Time)
100 Sit-ups
100 Push-ups (Time)
100 Push-ups
100 Slam Balls (Time)
100 Slam Balls (25/15)
RX+=(30/20)
7 min time cap for each movement; take remaining time to rest
Weightlifting
Deadlift (4×12 @ 65%)
These are “Deficit Deadlifts” — create a 2″ deficit by standing on other plates with your entire feet as you lift (the metal 45/35 plates are good for this)