11 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

20 ft Monster Walk (per side)

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

10-12 Pillar to Plank

5 quadruped t-spine twist (per side)

Gymnastics

Toes-To-Bar (8 min EMOM)

8 min EMOM

Complete 5 T2B

Work on kipping motion and stringing T2B together. If you are proficient with T2B, perform them strict.

Metcon

Metcon (Time)

4 Rounds

50m Sprint

15 Sandbag Bear Hug Lunges 60/40

10 Weighted sit-ups 25/10

10 Alternating DB Snatch 50/35 teens: 35/25

Rest 90 seconds
Subtract rest from total time

Metcon

Accumulate 2 min of each:

Couch stretch

Thread the needle

Single leg bow pose

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