10 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

400m run

2 rounds of cindy w/ strict pullups

Weightlifting

Z-Press

8-8-8 + max effort

Z-Press (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8 + max effort @ 75%

rest 2 min between sets

Metcon

15 min EMOM

Minute 1 – 150 meter Run

Minute 2 – 45 sec Max Effort Calories on Assault Bike

Minute 3 – Rest

Metcon (Calories)

15 min EMOM

Minute 1 – 150 meter Run

Minute 2 – 45 sec Max Effort Calories on Assault Bike

Minute 3 – Rest

Mobility

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

then

Accumulate 2 min of each:

Thread the needle

Pigeon pose

Bretzel

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