2 Apr ‘18 Comp

Priority Crossfit – Competition


Warm-up (No Measure)

Use daily crossfit programming warmup


Push Jerk (2-2-2-2-2)


Metcon (3 Rounds for calories)

Assault bike

3 rounds

4 sets per round: 30 sec moderate pace, 30 sec moderate/fast pace, 30 sec fast pace, 30 sec easy pace

2 min rest between rounds
Total bike time: 24 min

1st round: arms only

2nd round: legs only

3rd round: arms and legs

no rest reps between sets


3 Sets

20 Second Band Assisted Planche Hold

Rest 20 Seconds

7 Single Leg Back Extension

Rest as needed

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