13 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work at low effort

then

2 Rounds

Banded Monster Walks (front/back/side/side)

5 Single Arm Ring Row (per side)

8 Banded Bird Dogs (per side)

10 Scapula Pull-ups on rings

Weightlifting

2RM Back Squat

Rest 20 seconds

2 Max effort Depth Jumps

Back Squat (2RM)

15 min to work up to 2RM back squat

rest 20 seconds, then complete 2 max effort depth jumps

Metcon

Metcon (Time)

21-15-9

Cals on Assault Bike

Wall Balls 20/14 teens: 14/10
if using rower, complete 30/21/15 cals, but keep the same rep scheme for wall balls

Mobility

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Twisted half lizard pose

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