15 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scap Push Ups

1 Minute Cat/Cow

8 Band Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Every 4 minutes for 12 minutes, complete:

10 Back Squats @ 60-65% of 1 RM

Back Squat (10-10-10)

Metcon

Metcon (Time)

3 Rounds

400 Meter Run

21 KB Swings @ 53/35lbs

12 Bar Facing Burpees

Mobility

Cool down – 5 min slow spin/row/walk

then

Thread the needle

Prayer stretch

Pigeon pose

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