3 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks

5 Single Arm Ring Row w/ rotation

8 Banded Bird Dogs

10 Scap Pull-ups on rings

Weightlifting

Overhead Squat (2-2-2-2-2)

75% of heaviest triple from 8 Mar

Metcon

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Metcon (Time)

15-12-9-6-3

Ring Dips

Lateral Sandbag Throws 60/40

100m Sprint after each set
Do not rush the ring dips.

Focus on good movement patterns and keep rings in close to your body

Mobility

Accumulate 2 min of each:

Seated side straddle stretch

Twisted half lizard pose

Prayer stretch

Pigeon pose

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