23 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes of the following sequence performed in 10m intervals

– low skip

– side to side shuffle

– carioca (side to side crossover)

– backwards skip

– duck walk

– horse walk

– handstand flip up

Metcon

Metcon (Time)

In a Team of Three

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Dumbbell Push Press (45/35 lb)
Completed in a circuit format. Athletes will have 1 minute to complete as many reps as possible before rotating to the next station. Athletes will continue to rotate until a total of 1776 reps have been completed per team. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

Teams may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Mobility

Accumulate 2 min of each stretch

– Supine twist (per side)

– Pigeon pose (per leg)

– Hip bridge with arms behind back

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