12 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 KB Windmill (per side)

8 DB Squat Snatches (per side)

8 RNT Lunges (per side)

Weightlifting

Back Squat (4-4-4-4-4-4)

Every 2 min for 12 min complete 4 back squat @ 80% 1RM

Metcon

Metcon (Time)

4 Rounds

30/27 Cals on Rower

15 DB Thrusters @ 50/35 teens: 35/25

50 Double Unders

Rest 2 minutes
subtract rest time from total time

Mobility

Accumulate 2 minutes of each:

Twisted cross

Supine twist

Seated side straddle stretch

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