4 Jun ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work @ low effort


4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat – 3 sec lower; 3 sec pause at bottom; explode up

Down/Back Single Arm OH KB Walk (per side)


Snatch Balance


Rest 2 minutes

Snatch Balance (5-4-4-4-4)

Build to a heavy set of 4 over 5 working sets


Metcon (Time)

5 Rounds

5 Single Arm DB Push Press 50/35 Teens: 35/25 (per side)

10 Toes to Bar

10 Box Jumps 24/20

10 Calorie Row
inrease pace each round; start at 65-70% effort

Goal is to have faster splits each round


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


accumulate 2 min of each:

Half front split pose

Twisted cross

Seated forward fold

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