28 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

15 Banded good mornings

5 Quadruped hip circles

10 Single leg glute airplanes (per leg)

Weightlifting

Deadlift (10-9-8-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

500m row/1k assault bike

10 KB swings 70/53 teens: 53/35
score total reps. row and bike count for 1 rep if they are started, 2 reps if completed

Mobility

Accumulate 2 minutes of each:

Twisted cross

Supine twist pose

Seated straddle stretch

Prayer stretch

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