11 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suit Case Deadlift (per side)

Weightlifting

Deadlift

15 minutes to build to a tough single for the day.

Deadlift (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

1 Power Clean 225/155 teens: 155/105

1 Round of Cindy

every time you complete a round you will add 1 power clean per round
1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Mobility

Cool down – 3 min slow spin on bike/rower

then

Lying handcuffs – 15 reps

Recline twist pose

Single leg bow pose

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