19 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 Bird Dogs (per side)

6 Split Squats (per side)

10 Russian KB swings (moderate weight)

5 single arm KB front squat

Weightlifting

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

8 @ 65%

8 @ 70%

8+ max effort @ 75%

Metcon

Every 2 min for 5 Rounds:

15 Second Max Effort Assault bike for Calories

10 Hang Power Cleans 115/80 Teens: 80/55

Assault Bike (Calories)

score total calories from all 5 rounds

Accessory

3 Sets

8 Double KB Swings

Rest 1 minute

8 Double KB Front Rack Split Squats (per side)

Rest 1 minute

Double Kettlebell Swings (8-8-8)

Kettlebell Front Rack Split Squat (8-8-8)

Mobility

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

then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch

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