9 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m walking worlds greatest stretch

5 goblet squats slow and controlled reps

5 bear crab rolls

10m duck walk

5 PVC strict press

5 PVC OHS

Metcon

Metcon (Time)

With a partner:

3 mile Assault Bike

10 rope climbs

2k Row

50 man makers 35/25 teens 25/15

300 double unders

50 Curtis P 95/65 teens 65/45
Split reps any way desired

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