Priority Crossfit – CrossFit
Warm-up (No Measure)
5 min aerobic work @ low effort
Down/back Monster Walks (per side)
15 Second Side Plank (per side)
5 hand release pushups
Build to a heavy set of 6 seated straddle z press over 4 sets.
Leave a couple in the tank for your heaviest set.
10 Sandbag Shoulder Slams 60/40 lbs
20 min time cap
Cool down – 5 min slow spin on bike/row/or walk
accumulate 2 minutes of each
Thread the needle