2 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/Back waiters and farmers carry

then

5 min amrap

100m run

5 burpees

10 squats

Gymnastics

5 min EMOM

2 unbroken Ring Muscle-Ups

Muscle-ups (2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 minute AMRAP

5 OHS 115/80 Teens: 80/55

10 Bar Facing Burpees

15 Box Jump Over 24/20

Rest 2 minutes

4 minute AMRAP

15 Wallballs 20/14

10 Hang Power Cleans 115/80 Teens: 80/55

5 Bar Muscle Ups

Rest 4 minutes then begin second round

Mobility

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

then

accumulate 2 min of each:

Supine twist pose

Twisted Cross

Lizard pose

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