1 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec banded side lying clamshell (per side)

8 banded glute bridges

30 sec prayer stretch

Weightlifting

6 Minute EMOM

3 Tall Cleans 30-40% of 1RM Clean

Tall Clean (3-3-3-3-3-3)

Metcon

Metcon (Time)

60/45 Cals on Rower Teens: 45/30

40 OHS 95/65 Teens: 65/45

50/35 Cals on Rower Teens: 35/25

30 S20 115/80 Teens: 80/55

40/30 Cals on Rower Teens: 30/21

20 Power C/J 135/95 Teens: 95/65

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Thread the needle

Pigeon pose

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