2 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

50ft Double KB Front Rack Walk

10 KB Push Press

20 Banded Face Pulls

Accessory

10 Minute EMOM:

Minute 1: 15.15 Seconds Chin Over Bar Hold

Minute 2: 15.15 Seconds L-Sit Hold

Minute 3: 30 sec Nose to Wall Hold

Minute 4: 15 Seconds Top of Ring Hold + 15 sec Bottom of Ring Hold

Minute 5: 15.15 Seconds Hollow Rock Hold

For the movements that are 15.15, you will do 15 seconds of that movement, rest for 5-10 seconds, then do it for another 15 seconds. All within the minute

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
masters 55+

95/65

135/95

185/115

225/135

275/155

315/185

teens

65/45

95/65

115/80

135/95

155/105

175/125

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Seated side straddle stretch

Thread the needle

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