29 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min Loco Motion

-10 Second Hang from pull-up rig w/ feet touching ground

-Ostrich walk

-10 Second Supinated hang from pull-up rig w/ feet touching ground

– Horse Walk

– Sumo Stance Inch Worms

– Duck Walk

– Walking Cossack Lunges

– Lizard Walk

Weightlifting

Back Squat – 4,3,3,2,2

Rest 15 seconds

5 Speed Skaters (per side) after each set

Back Squat (4-3-3-2-2)

build to heavy double across 5 working sets

rest 2 min after speed skaters each set

Metcon

Metcon (AMRAP – Reps)

15 minute clock

1200m row

with remaining time, AMRAP of:

1 power clean @ 80% 1RM

5 Pull-ups

10 Push-ups

15 tuck-jumps
row doesn’t count towards score – only score reps from AMRAP

Mobility

Accumulate 2 minutes of each:

downward dog

thread the needle

reclined twist pose

Leave a Reply

Your email address will not be published. Required fields are marked *