Priority Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 min aerobic work @ low effort
then
2 rounds for quality of movement
8 Dead bugs
4 Side Lying T-Spine Rotation (per side)
15 Second Single Arm Plank Hold (per side)
100m jog
Gymnastics
3 Sets
30 Seconds Wall Facing Tuck Handstand Hold
30 Seconds Hanging L-Sit Hold
Rest 2 minutes
Wall Facing Tuck Handstand Hold (3×30 sec)
L-Hang (3×30 sec)
Metcon
Metcon (5 Rounds for reps)
5 Rounds
45 Second AMRAP:
6 Power Snatches 75/55 Teens: 55/35
6 C2B Pull Ups
Rest 90 seconds
45 Second AMRAP:
6 OHS 75/55 Teens: 55/35
6 HSPU (Open standards)
Rest 90 seconds
Mobility
Cool Down – 5 min slow spin on bike/rower/or walk
then
accumulate 2 min of each:
Box shoulder stretch
Dragon pose
Seated side straddle stretch