24 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

10m spiderman walk

10m crab walk

6 step back lunges (per leg)

8 kip swings

Weightlifting

Back Squat – 5×4

Then

Back Squat – 2x Max Effort @ 80% of heaviest set of 4

Back Squat (4-4-4-4-4)

increase weight each set, working to a heavy set of 4

rest as needed between sets

Back Squat (2x max effort)

80% of heaviest set of 4

constantly move bar – rest no longer than a complete breath cycle

rest 2 min between max effort sets

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

15 Cal Assault Bike

10 Sandbag Throw Over the Box to Box Jump Over 60/40 lbs & 30/24 inches

Mobility

Accumulate 2 min of each:

Twisted half lizard pose

Prayer stretch

Pigeon pose

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