30 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work at low effort

then

3 Wall Walks

5 Strict Pull Ups

20 Seconds 6 inch Hold

then

banded hip/ankle mobility

-banded hip distraction

– banded ankle dorsiflexion

Weightlifting

Back Squat (10 min EMOM)

3 Back Squat @ 75% of 1RM

Metcon

3 rounds

3 min clock

30 sec max effort Calories Assault bike

then

with remaining time AMRAP:

12 snatches 95/65 teens: 65/45

10 bar facing burpees

rest 2 min

Metcon (Calories)

Assault bike

Metcon (AMRAP – Reps)

with remaining time AMRAP:

12 snatches 95/65 teens: 65/45

10 bar facing burpees

rest 2 min
if using empty bar or small plates, bar height must be same height as if regular plates are being used

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Seated side straddle stretch

Single leg forward fold

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