3 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 minutes for 6 sets:

5 Front Squat + 1 Jerk

Front Squat (5-5-5-5-5-5)

Split Jerk (1-1-1-1-1-1)

Metcon

Metcon (Time)

4 Rounds

12/8 Assault bike Cals Teens: 8/6

10 GHD Sit Ups

10 Thrusters 115/85 Teens: 85/55

10 C2B Pull Ups
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Frog pose

Lizard pose

Reclined twist pose

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