14 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squats

10m Single Arm OH KB Walk (per side)

8 scapula pullups

Gymnastics

3 Sets

30 seconds Max Effort Strict Pull-Ups

30 seconds Bent Knee Hollow Rock Hold

Rest 2 minutes

Strict Pull-ups

max effort strict pullups
score total reps of all 3 sets.

Hollow rock hold

Weightlifting

Muscle Snatch (3-3-3-3)

Build to a heavy 3 over 4 sets

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

6 sandbag slams 60/40

8 Toes to Bar

10 Cals on rower

Mobility

cool down – 5 min slow spin on bike/rower/or walk

then

Twisted half lizard pose

Twisted cross

Seated forward fold

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