9 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

5 KB swings to eye level – moderate weight

30 seconds of jump rope (dubs or singles)

then

with an empty barbell

2 rounds

5 split squats (per side)

5 back squats w/ 10 sec hold on last rep

Weightlifting

Backsquat

8-8-8 + max effort

Back Squat (8-8-8+ max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

rest 2 min between sets

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 Minute AMRAP

25 KB Swings 70/53 teens: 53/35

500m Row

50 Double Unders

Rest 90 seconds

4 Minute AMRAP:

25 Wall Balls 20/14

500m Row

50 Double Unders

rest 3 min then start again
Each 100m of the row is a rep

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Towel stretch

Dragon pose

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