9 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 Deadbugs (per side)

Rest 15 Seconds

5 Banded Hamstring Extensions (per side)

Rest 15 Seconds

6 Half Kneeling Bottom-Up KB Press (per side)

then

2 minutes banded hip distraction

Weightlifting

5 Sets

8 Deadlift @ 70% of heaviest set of 3

Rest 15 seconds

Kipping HSPU @ 40% of reps of Max Effort Reps

Rest 2 minutes

Deadlift (8-8-8-8-8)

Handstand Push-ups (40% of max effort)

Metcon

Metcon (No Measure)

Every 2 Minutes for 12 Minutes

10 Power Snatches @ 95/65 lbs teens: 65/45

10 Bar Facing Burpees

Mobility

Supine twist pose

Toe squat

Dragon pose

Box shoulder stretch

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