31 July ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

50 ft quadruped crawl

5 Cossack squats

5 tempo goblet squats – 5 sec lower/2 sec pause/explode up

Weightlifting

Back Squat (3-3-3+)

Metcon

Metcon (AMRAP – Reps)

2 rounds

2 min AMRAP

12 cals Assault bike. Teens: 10

10 T2B

Rest 2 min

2 min AMRAP

12 cal row

10 sandbag over the shoulder 60/40

2 min rest

2 min AMRAP

150m run

10 wall balls 20/14

Rest 2 min then repeat entire sequence
Score total reps from all amraps.

Mobility

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

Then

Accumulate 2 min of each

Pigeon pose

Seated side straddle stretch

Box shoulder stretch

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