5 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m walking lunge

5 split squat (per leg)

5 tempo goblet squat (3 sec lower, 3 sec pause, explode up)

Weightlifting

12 min emom

Min 1 – 6 Double foot elevated split squats

Min 2 – rest

Min 3 – 10 Double KB Front Squats

Min 4 – rest

Double Foot Elevated Split Squats (3×6)

33×1 tempo

3 – 3 sec lower

3 – 3 sec pause

x – explode up

1 – 1 sec rest at top

use 45# plate for each foot, keep torso centered and vertical

KB Front Squat (10-10-10)

Metcon

Metcon (Time)

2 rounds

1200m Assault Bike

10 Deadlifts @ 155/105 teens: 105/75

10 Wallballs @ 20/14 teens: 14/10

Rest 30 seconds

Row 20/17 teens:

10 Burpees Over the Rower

10 Strict Pull Ups

Rest 60 seconds
subtract rest from total time

Mobility

Accumulate 2 min of each:

Frog pose

Twisted half lizard pose

Recline twist pose

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