6 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

5 RNT reverse lunges (per side)

5 Tall kneeling banded Ys

5 Banded Overhead squats

Gymnastics

9 Minute EMOM:

Minute 1 – 3-5 Ring Pull Ups + 3-5 Ring Muscle Ups

Minute 2 – 10 second L-Hang + 4-8 Unbroken T2B

Minute 3 – 20 seconds Bent Arm Hang on Rope (per arm)

Ring Pull Up

Muscle-ups

L-Hang

Toes-To-Bar

Bent Arm Hang

Metcon

Metcon (Time)

5 Rounds:

12/10 Cals on Rower

10 Burpee box jump overs 24/20
10 min time cap

Mobility

Cool Down – 200m walk

then

Accumulate 2 min of each:

lying handcuffs – 15 reps

bretzel

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