30 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Scapula Pull-ups

down/back banded monster walks (per side)

15 Second Side Plank (per side)

200m Jog

Weightlifting

4 Sets

6 Front Foot Elevated Split Squat 4″ (per side)

Rest 1 Minute

6 Prone DB Row

Rest 1 minute

Front Foot Elevated Split Squat (6-6-6-6)

Prone DB Row (6-6-6-6)

Metcon

Metcon (Time)

15-12-9

Assault bike Calories

Burpee Pull-Ups

DB Power Cleans 50/35 Teens: 35/25
12 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/walk

then

accumulate 2 min of each:

Lizard pose

Single leg forward fold

Seated side straddle stretch

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