12 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

2 Sets

10m Low Bear Crawl

Rest 15 seconds

5 Half Kneeling Single Arm Arnold Press (per side)

Rest 15 seconds

5 Psoas March w/ Band (per side)

Gymnastics

15 Minute EMOM

Minute 1: 20 Seconds chin over bar hold

Minute 2: 20 Seconds L-Sit Hold

Minute 3: 20 Seconds Nose to Wall Handstand Hold

Minute 4: 10 Seconds Top of Ring Hold + 10 sec Bottom of Ring Hold

Minute 5: 20 Seconds Hollow Rock Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Burpee Box Jump Overs 24/20

10 OHS 115/80 teens: 80/55

8 Bar Muscle-Ups

Mobility

Twisted cross (per side)

Twisted half lizard pose (per side)

Pigeon pose (per side)

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