21 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 Multi – Directional Lunge (per side)

5 banded Goblet Squats

down/back single Arm OH KB Walk (per side)

Weightlifting

Every 3:30 minutes for 14 minutes

8 Back Squat @ 70% of 1RM

Back Squat (8-8-8-8)

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

5 Single Arm DB Hang Clean and Jerks (per side) 50/35 teens: 35/25

10 Burpee Box Jump Overs 24/20

10 Wallballs 20/14
80-85% effort

Accessory

3×30 sec plank

rest 30 sec between efforts

Plank (30 sec)

Mobility

Cool down – 5 min slow spin on bike/row/or walk after metcon

then

accumulate 2 minutes of each

Twisted half lizard pose

Twisted cross

Seated forward fold

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