31Oct2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 Pass throughs

10 OHS

Then:

10 in place lunges, light KB

10 in place lateral lunges, light KB

10 around the world lunges, light KB

Weightlifting

Speed Back Squat (4×6 @70% + 5-10lbs. All reps completed within 12s )

4×6 Speed Back Squat @ 70%

Level 1 METCON

LVL 1: Metcon (AMRAP – Rounds and Reps)

14 Minutes AMRAP

10 Burpee Over bar

15 Overhead Lunge, 75/55lbs

30 AbMat Sit-up

15 Overhead Lunge

Level 2 METCON

LVL 2: Metcon (AMRAP – Rounds and Reps)

14 Minutes AMRAP

10 Burpee Over bar

15 Overhead Lunge, 115/75lbs

20 T2B

15 Overhead Lunge

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)