2 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 minute AMRAP:

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

5 Single Arm KB OH Squat (per side)

Weightlifting

15 Minute EMOM

Mins 1 – 5: 2 Snatch @ 70%

Mins 6 – 10: 2 Snatch @ 75%

Mins 11 – 15: 1 Snatch @ 80%

Snatch (15 min EMOM)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3,6,9,12,15…climb the ladder

Deadlifts 135/95 Teens: 95/65

Box Jump Overs 24/20

HSPU

Mobility

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

then

Then accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

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