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