24Oct2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 sets or 5 minutes, whatever comes first:

10 PVC Passthroughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

10 Banded sides steps and squats – each way

1min banded ankle distraction each leg

Weightlifting

Speed Back Squat (E2M 4×6 @70%. All resp completed within 12s )

4×6 Speed Back Squat @ 70%

Level 1 METCON

LVL 1: Metcon (Time)

4 Rounds

30 Push ups

20cal Assault Bike

10 Power Snatch, 115/85lbs

Level 2 METCON

LVL 2: Metcon (Time)

4 Rounds

30 Ring Dips

20cal Assault Bike

10 Power Snatch, 155/115lbs

Cash out

$$Out: Metcon (Time)

1,2,3,Pull ups

10,9,8, Push ups

$$Out: Weighted Step-ups (4×8 DB Step ups, 24/20)