13 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

4 Goblet Squat to Halo (per side)

15 Second Side Star Plank (per side)

8 Banded Bird Dogs (per side)

5 Half Kneeling OHS (per side)

Gymnastics

Muscle-ups (10 min EMOM)

Death By Ring Muscle Ups. Start with 1 RMU, Increase by 1 each minute until you can no longer complete that number in the minute. Then complete half of the last completed minute EMOM for the remainder of the time.

Score highest number of completed reps

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

5 Chest to Bar Pull-Ups

10 Dumbbell Shoulder to Overhead 50/35 Teens: 35/25

200m Run
S2O is completed 5 per side before switching – do not switch hands overhead

Run counts for 2 reps – 1 if you start it, 2 if you complete it

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Frog pose

Lizard pose

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