31 May ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work @ easy pace


200m Jog

10 Half Kneeling Pallof Press (per side)

6 Staggered Stance Good Mornings (per side)

6 Half Kneeling Bottoms Up KB press (per side)

8 Banded Bird Dogs (per side)


4 Sets @ Easy Pace

10 Push-Ups

20 Second Hollow Hold

15 Second Chest to Wall Handstand Hold

Push-ups (10-10-10-10)

Hollow rock hold (20-20-20-20)

Handstand Hold (15-15-15-15)


Metcon (Time)

Every 4 Minutes for 16 Minutes

400m Run

12 KB Thrusters 53/35 Teens: 35/25

4 Sandbag Get-Ups 60/40 (per side)
score fastest round


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


accumulate 2 min of each:

Twisted half lizard pose

Twisted cross

Pigeon pose

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