10 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

5 prone t-spine twist (per side)

Rest 15 seconds

5 Banded Monster Walk (per side)

Rest 15 seconds

4 Goblet Squat to KB Halo (per direction)

Weightlifting

Power Snatch (10-8-6-4-2)

Touch and go

Rest 2 min between sets

Increase weight each set – choose weights you can efficiently cycle

Metcon

Metcon (2 Rounds for reps)

5 min AMRAP

21-15-9

Kettlebell Swings 70/53 teens: 53/35

Front Squat 135/95 teens: 95/65

Calorie Bike/Rower

Rest 5:00

5 min AMRAP

21-15-9

Kettlebell Swings 70/53 teens: 53/35

Front Squat 115/80 teens: 80/55

Calorie Bike/Rower

Mobility

Pigeon pose

Seated straddle stretch

Thread the needle

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