23 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds for quality of movement

5 PVC Pass throughs

10 OVH walking lunges

10 OVH reverse walking lunges

Bearcrawl down/crab walk back

Metcon

Metcon (AMRAP – Reps)

With a partner:

30 min AMRAP

400m run

10 man-makers 35/25

20 burpee box jump overs 24/20

10 sandbag getups 60/40
Partner A will start on the 400m run while partner B starts an amrap of the 3 movements. When partner A completes the run, partners will high-five and partner B will do their 400m run. Partner A will pick up where B left off.

Score only the number of reps completed. Runs do not count

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Frog pose

Lizard pose

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