8 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Front Squat

3×3 @ tempo of 2 second lower; 1 sec pause at bottom; explode up; 1 sec pause at top

Rest 2 minutes between sets

Then

Front Squat – 3×3 @ 90% of heavy triple w/ no tempo

Rest 2 minutes

Front Squat (3-3-3)

tempo front squats

Front Squat (3-3-3)

90% of heaviest tempo set

performed with no tempo

Front Squat (3-3-3)

90% of heaviest tempo set

performed with no tempo

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

1k Assault bike

10 Wall Balls 20/14

30 double unders

1 Rope Climb
each .25k on the bike is 1 rep

Mobility

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

then

accumulate two min of each:

Couch stretch

Twisted cross

Pigeon pose

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