20 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scapula Pull Ups

8 Half Kneeling DB Press

20 Second Hanging hollow hold

Gymnastics

6 min EMOM

4 Strict HSPU

Handstand Push-ups (4-4-4-4-4-4)

Metcon (Time)

20 Toes to Bar

30 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

50 Double Unders

40 Shoulder to Overhead 95/65 Teens: 65/45

30 Double Unders

20 Toes to Bar
10 min time cap

Metcon

Accessory

2 sets:

6 Stir the Pots on Rings (per side)

rest 20 seconds

6 Tall Kneeling Pallof Press (per side)

Rest 1 minute

Stir the Pot (6-6)

Tall Kneeling Palloff Press (6-6)

Mobility

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

Then

Accumulate 2 min of each:

Lying handcuffs

Downward Dog

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