27 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)

8 Half Kneeling OHS (per side)

Metcon

2 Rounds

50 Cal Row

40 KB Swings 70/53 lbs

30 KB Lunges in goblet hold 70/53 (15 per leg)

Rest 4 minutes then start Metcon 2

Stamina 2

3 Rounds

400m Run

20 V-ups

10 Double KB Snatch 53/35 lbs

Rest 4 Minutes then start Metcon 3

Stamina 3

50 Burpee Box Jump Overs 30/24 inches

Metcon (Time)

2 Rounds

50 Cal Row teens: 35 Cals

40 KB Swings 70/53 teens: 53/35

30 KB Lunges in goblet hold 70/53 teens: 53/35 (15 per leg)

Rest 4 minutes then start Metcon 2

Metcon (Time)

3 Rounds

400m Run

20 V-ups

10 Double KB Snatch 53/35 teens: 35/25

Rest 4 minutes then start Metcon 3

Metcon (Time)

50 Burpee Box Jump Overs 30/24 inches

Mobility

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Frog Pose

Pigeon Pose

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