24 May ’18

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

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