26MAY2016

25
May

26MAY2016

CrossFit Reality – CrossFit

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

4 Rounds

10 GHD Sit ups

4 Gymnastic Swings on rings or 4 Bar taps

Weightlifting

Metcon (No Measure)

3×6 Bulgarian split squat each leg, 95/55lbs then 3 single leg broad jumps for max distance

Push Jerk Complex (5×1 Push Press + Power Jerk @ 70% of CnJ)

Metcon

Metcon (No Measure)

2x20yd sprint

2x30yd sprint

2x40yd sprint

2x60yd sprint
3 point stance

EMOTM

All out. 100% effort!