13 June ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work


2 rounds

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)


2 rounds w/ empty barbell

5 muscle cleans

5 strict press

5 front squats


Tall Clean (5-4-3-3-3)

go every 2 minutes

Stay light focus on timing of turnover and feet

Keep arms long and shrug under the bar


Metcon (AMRAP – Reps)

15 Minute AMRAP:

1 Rope Climb

2 Deadlifts 315/225 Teens: 225/155

3 Bar Muscle-Ups

4 Double KB Snatches 53/35 Teens: 35/25

5 Cals on Assault Bike

Rest 1 minute
Rest 1 Minute after every round

You will sprint each round with the goal to push as hard as you can

Go unbroken on all reps.


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


accumulate 2 min of the following:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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