17 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 Sets

8 Cossack Squats (per side)

6 Supine Ring Row

10 Kelso Shrugs

Gymnastics

Weighted Pull-ups (5-5-5-5-5)

performed strict

rest as needed between sets

Metcon

Metcon (Time)

3 Rounds

400m Run

12 Front Rack Lunges 135/95

8 Sandbag Get-Ups 60/40 (4 per side)
move with a purpose through sandbag getups, but do not rush them!

Mobility

Accumulate 2 min of each:

twisted half lizard pose

twisted cross

prayer stretch

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