29 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Banded Good Mornings

5 Half Kneeling Bottoms-Up KB press (per side)

5 Single Arm Suitcase Deadlift (per side)

5 KB Screwdriver in Supine & side lying positions (per side)

200m Jog

Accessory

3 Sets

8 Single Arm Half Kneeling Arnold Press (per side)

Rest 30 seconds

8 Single Leg Double DB RDL

Rest 1 minute

Half kneeling Arnold Press (8-8-8)

Single Leg Romanian Deadlift (8-8-8)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

2 Minute AMRAP

50m Sprint

10 Sandbag Shoulder Slams 60/40

Rest 3 minutes after each AMRAP
Must complete full 50m sprint for it to count as a rep

Mobility

Cool down – 5 min slow spin on bike, rower, or walk

then accumulate 2 min of each:

Prayer stretch

Recline twist pose

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