12 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

3 Rounds

100m run

15 second Side Star Plank (per side)

Rest 20 seconds

20 Banded Scapula Face Pulls (Light Tension)

Rest 40 seconds

Gymnastics

10 min to establish max distance handstand walk

Handstand Walk (10 min)

Metcon

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 min time cap

Metcon (Time)

3 Rounds

300 meter run

15 DB Snatches 50/35 Teens 35/20

5 Rope Climbs

Walk/Rest 4 minutes
25 min time cap

Mobility

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

then

Accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

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