3 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Side Lying Clam Shells w/ Band around knees (per side)

8 Split Squats (per side)

then

3 sets of 5 strict pullups

Metcon

Metcon (Time)

1k Row OR 800m Run

Then

5 Rounds

8 Burpee Strict Chest to Bar Pull-Ups

12 KB Swings 70/53 Teens: 53/35
20 min time cap

Accessory

GHD Situps

10-10-10

GHD Situps (10-10-10)

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Twisted half lizard pose

Recline twist pose

Leave a Reply

Your email address will not be published. Required fields are marked *