23SEP15

22
Sep

23SEP15

CrossFit Reality – CrossFit

Warm-up

CFR Warm Up 3 (No Measure)

500m Row

3×10:

push ups

sit ups

pull ups

air squats

Gymnastics

Metcon (No Measure)

Handstand Hold

Forward Roll
Practice handstand holds against the wall or freestanding. :30, then 1:00, then 1:30

Practice single/multiple rolls. Add 1 each attempt (it is consecutive if you do not pause for more than 2 seconds)

Try handstand hold into fwd rolls!

Metcon

Metcon (AMRAP – Rounds)

AMRAP 1 MINUTE

Rope Climbs
Start WOD in waves, as many people on ropes as are available, 1 min work, 1 min rest, then 3 round WOD for time. Modification: climb from sitting to standing position and lower back down (up-down=1 rep)

Metcon (Time)

3 Rounds for time

10 Deadlift (95/75)

10 Squat Cleans

10 Ring Dips

10 Clapping Pushups
RX+ is (155/115)

Crossover Symmetry (No Measure)