26 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

2 rounds

10ft Lateral Bear Crawl (per direction)

5 Scap Push Ups

10 Single Arm KB Swings (per side)

5 Scap Pull Ups

Metcon

Partner up and practice judging each other.

Metcon (AMRAP – Rounds and Reps)

Modified 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

16 front rack lunge 115/85 teens: 85/60

16 toes-to-bars

8 power cleans 115/85 teens: 85/60

Then, 2 rounds of:

16 front rack lunge 115/85 teens: 85/60

16 bar muscle-ups

8 power cleans 115/85 teens: 85/60
Alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Mobility

Accumulate 2 minutes of each:

Dragon pose

Prayer stretch

Single leg bow pose

Pigeon pose

Leave a Reply

Your email address will not be published. Required fields are marked *