18 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m run

10 quadruped t-spine twist (per side)

10 push-ups

10 sit-ups

5 ring rows w/ 3 second hold at both top and bottom

10m walking toe touches

Metcon

Metcon (Time)

“Air Force”

20 Thrusters 95/65 teens (65/45)

20 Sumo deadlift high pulls 95/65 teens (65/45)

20 Push jerks 95/65 teens (65/45)

20 Overhead squats 95/65 teens (65/45)

20 Front squats 95/65 teens (65/45)

The athlete must perform 4 burpees every minute on the minute until completion.

This includes beginning the workout with 4 burpees.

Mobility

Supine twist

Lying handcuffs 15 reps

Foam roll

– quads/hamstrings

Lacrosse ball

– hips/high glutes

– traps while rotating arm through range of motion

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