17 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Push Ups

8 KB Side Bends

8 Diamond Push Ups

200m jog

Weightlifting

Deadlift (8-8-8 + max effort)

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Rest 2 min between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

Minute 1 – 15/12 Cals on Rower Teens: 12/10

Minute 2 – 12/10 Side to Side Ball Slams 20/14

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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