23 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 scapula pullups

10 step-back lunges (alternating)

4 side lying t-spine rotation (per side)

Accessory

4 Sets

20m loaded carry (waiter and farmers carry)

Rest 15 Seconds

1 Minute Front Leaning Rest on Rings

Rest 15 Seconds

40 Second Wall Sit

Rest 1 minute

Loaded Carry

Front Leaning Rest

Wall Sit

Wall Sit

Metcon

Metcon (Time)

4 Rounds

200m run

8 Curtis P’s 115/75 teens: 75/55

8 Sandbag Get-Ups 60/40 lbs (4 per side)
20 min time cap

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Twisted half lizard pose

Prayer stretch

Single leg forward fold

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