25 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

400m run

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

20 ft Monster Walk (per side)

5 plyo pushups

Weightlifting

Bench Press – 5×4

Then

Bench Press – 2x Max Effort @ 80% of heaviest set of 4

Bench Press (4-4-4-4-4)

Increase weight each set, building to a heavy set of 4

rest as needed between sets

Bench Press (2x max effort)

80% of heaviest set of 4

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

rest 2 min between attempts

Metcon

Metcon (Time)

5 Rounds

50 ft Reverse Sled Drag 135/95

10 Chest to Bar Pull-Ups

5 Over the Shoulder Sandbag Throws 80/60 teens: 60/40

Rest 90 seconds
subtract rest from total time

Mobility

Accumulate two minutes of each:

Lizard pose

Thread the needle

Single leg bow pose

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