Priority Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 min on bike or rower at easy pace
– increase pace each minute
5 rounds of “Cindy”
Metcon
Metcon (AMRAP – Reps)
4 Sets W/ Partner
On a 2 Minute Clock:
Sled push down and back 45lbs for men, empty for women
10 Alternating KB Snatches @ 53/35 lbs
10 Burpee Box Jumps @ 24/20 inches
Rest 2 minutes
One partner works at a time during each 2 minute segment
Prowler push counts for 1 rep if you start it, 2 if you complete it.
Mobility
accumulate two minutes of each
seated forward fold
pigeon pose
supine twist