25 Feb ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

10m bear crawl

8 KB bottom up press

10m duck walk

8 kip swings

Metcon

Metcon (Time)

With a partner

50 Walking Lunges

40 Pull-Ups

100 Box Jumps 24/20

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings 70/53

60 Sit-Ups

40 Dumbbell Hang Squat Cleans 50/35

50 Back Extensions

60 Wall Ball Shots 20/14

6 Rope Climbs
One partner works at a time

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