23Sep2016

CrossFit Reality – CrossFit

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Weightlifting

Thruster (1×1, Build to 90%, then 1 ME drop set)

Thruster: Build to 90 then one max rep drop set @

– 35lbs (200-300),

-25lbs (100-200)

-15lbs (BB-100)

Level 1 METCON

LVL1: Metcon (AMRAP – Reps)

14min EMOM

10 Wall balls, 20/14

5 Burpees to plate

Cash out

$$OUT: Metcon (AMRAP – Reps)

Death by Pull ups

Min 1 – 1 strict – 2 kipping – 3 C2B

Min 2 – 2 strict – 3 kipping – 4 C2B

Min 3 – 3 strict – 4 kipping – 5 C2B

Min 4….

$$OUT: Pendlay Row (5×12)

$$OUT: Coach Rob Burpees (Time)

50 Burpees over the line