12 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Scap Push Ups

1 Minute Cat/Cow

8 Banded Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Back Squats – 3,3,3,3,3 @ 21X1 tempo

Back Squat (3-3-3-3-3)

Build to a heavy triple over 5 sets

The tempo is

2 second eccentric (lowering)

1 second pause in bottom

X explode up

1 second pause @ top

Metcon

Metcon (Time)

3 Rounds

20m Sandbag Bear Hug Walk 60/40

10 GHD Sit Ups

20m Reverse Sled Drag 95/65

10 Sandbag Over the Shoulder 60/40

Mobility

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

then

Accumulate 2 min of the following:

Thread the needle

Seated straddle stretch

Prayer stretch

Bretzel

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