13 Jul ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

Down/back walking

high knee karaoke

over the hurdle

knee to chest

figure 4

walking lunge

high knees

high knees with lean forward

butt-kickers

straight leg drill

Metcon

Metcon (Time)

3 rounds

1 mile run

1600m assault bike
40 min time cap

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

Couch stretch

Thread the Needle

Lizard pose

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