14 June ’18

Priority Crossfit – CrossFit

Gymnastics

14 min emom

Odd – 3 Strict HSPU

Even – 3 Strict Pull Ups

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/Back bear crawl

1 Minute Bretzel Stretch (per side)

8 Scapula Pull Ups

5 Half Kneeling DB Press

15 Second Hanging Knee Raise Hold (knees above hips)

Handstand Push-ups (3-3-3-3-3-3-3)

Pull-ups (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds

800m Run

15 OHS 115/80
18 min time cap

Mobility

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

then

accumulate 2 min of the following:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

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