20 June ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work


6 bottom up KB press (per side)

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

5 goblet squats w/ 30 second hold on last rep


2 Rounds

5 Strict Dips

Rest 20 seconds

10 Deficit Push-Ups

Rest 20 seconds

5 Strict Wall Facing HSPU

Rest 1 minute

Ring Dips (5-5)

Deficit Pushup (10-10)

Wall Facing Hand Stand Pushup (5-5)


Metcon (Time)

5 Rounds

7 Cals on Assault bike

7 Wallballs 20/14

7 Unbroken C2BPull-Ups

Rest 1 minute
each round is a sprint.


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


Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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