22 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

5 KB screwdriver press in supine and side lying positions

12 pillar to plank

3 wall walks

5 jumping air squats

Weightlifting

Close Grip Bench Press (4-4-4-3-3-3)

build to a heavy triple

Metcon

Metcon (Time)

4 Rounds

10 Cals on Assault Bike

10 Sandbag Burpees 60/40

20 Lateral Sandbag Throws 60/40

Rest 1 minute

Mobility

Accumulate 2 min of each:

Pigeon Pose

Prayer Stretch

Towel Stretch

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