22 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

Down/back Monster Walks (per side)

15 Second Side Plank (per side)

5 hand release pushups

200m Jog

Weightlifting

Z-Press (4×6)

Build to a heavy set of 6 seated straddle z press over 4 sets.

Leave a couple in the tank for your heaviest set.

Metcon

Metcon (Time)

5 Rounds

400m Run

10 Sandbag Shoulder Slams 60/40 lbs

10 Pull-Ups
20 min time cap

Mobility

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

then

accumulate 2 minutes of each

Thread the needle

Prayer stretch

Pigeon pose

Leave a Reply

Your email address will not be published. Required fields are marked *