4 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down – reverse lunge

8 bottom up KB strict press (per side)

back – spiderman lunge with rotation

then

2 min of jump rope

Metcon

Metcon (Time)

“1776”

Teams of 3:

Kettlebell Swings 53/35 Teens: 35/25

Box Jumps 24/20

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double Unders

Wall Balls 20/14

Sandbag over the shoulder 60/40

Push Press 115/80 Teens: 80/55
As a team, complete a total of 1776 reps.

Movements may be accomplished in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team may not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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