22
Sep
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