24Jun2016
CrossFit Reality – CrossFit
Warm-up
8min
Top speed Dynamic Warm up – 2 (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Samson Stretch
10yd Duck walk
10yd Inch worm with push up
One foot in speed ladder
Two feet in speed ladder
Icky shuffle
1 round of Cross-symmetry bands
Gymnastics
10 min to complete
Metcon (No Measure)
100 Handstand shoulder taps – against wall
100 Hollow rocks
Flexibility Training
15min RomWOD
Weightlifting
10min to complete
Squat Clean + Hang Squat clean (4×3 Squat Clean + Hang Squat clean (below the knee)
4×3 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean
Level 1 METCON
LVL 1: Metcon (Time)
Partner WOD
100 Air squats while partner B holds ring support. Partner A must rest when partner be comes out of support
30 Hang Snatch (115/75) – Both Partners work. Must go 1 for 1
100 Air squats while partner A holds ring support. Partner B must rest when partner be comes out of support
30 Hang Clean (115/75) – Both partners work. Must go 1 for 1
LVL 2: Metcon (Time)
Partner WOD
100 Air squats while partner is in ring support hold – switch every time partner comes out of support
30 Hang Snatch (75/55) – Both Partners work. Must go 1 for 1
100 Air squats while partner is in ring support hold – switch every time partner comes out of support
30 Hang Clean (75/55) – Both partners work. Must go 1 for 1