4 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 KB Screwdrivers in supine and side lying positions (per side)

8 hand release pushups

10 Pillar to Plank

10 Reverse sit-ups

Weightlifting

Bench Press (3-3-3-3-3)

70% of heaviest triple from 22 Mar

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Cal Row

5 Sandbag Shoulder Slams (per arm) 60/40

10 Burpees Over Sandbag

Mobility

Accumulate 2 min of each:

Prayer stretch

Pigeon pose

Towel stretch

Leave a Reply

Your email address will not be published.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