7 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

50ft Quadruped Crawl

5 Single Skater Squat (per/side)

5 kang squat w/ PVC

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP:

50 DUs

100ft Sled Push 135/95. Teens 95/65

Rest 2 minutes

3 minute AMRAP:

15/12 Cals on AB

20 DB Push Press 50/35 Teens: 35/25

Rest 2 minutes

3 minute AMRAP:

300m Shuttle Sprint (50m out and back)

20 Double DB Hang Clean and Jerks 50/35 Teens: 35/25

Rest 2 minutes, then repeat 1 more time through all 3 metcons
Score total reps

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

reclined twist pose

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