21 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

30 seconds of single unders

30 seconds of backward single unders

30 seconds of running single unders

1 min of double unders

then

down – Worlds greatest stretch

5 ring pull ups

5 weighted split squats (moderate weight)

back – bear crawl

Metcon

Metcon (Time)

With a partner:

4 Rounds for Time:

1000 meter Row

10 Muscle Ups

20 DB Box Step Overs 24/20 50/35 (in each hand) Teens: 35/25

30 Deadlifts 225/155 Teens: 155/115

Mobility

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

then

Accumulate 2 min of each

supine twist pose

box shoulder stretch

thread the needle

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