8 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

5 min amrap

5 glute bridges

5 side lying T-spine rotation (per side)

5 scapula pullups

Weightlifting

9 minute EMOM:

Minute 1 – 30 seconds Nose 2 Wall Hold

Minute 2 – 10 DB Push Press + 4-8 Strict HSPU

Minute 3 – 40 second Hollow Rock Hold

Nose to Wall hold

DB Push Press (10-10-10)

Strict Handstand Push-ups

Hollow rock hold

Metcon

8 rounds

20 seconds ME Toes 2 Bar

10 second rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Power Snatches 75/55 Teens: 55/45

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME Chest 2 Bar Pull Ups

10 seconds rest

Rest 1 minute, then move to next tabata

8 rounds

20 seconds ME OHS 75/55 Teens: 55/45

10 seconds rest

Metcon (8 Rounds for reps)

Tabata T2B

Metcon (8 Rounds for reps)

Tabata Power Snatches

Metcon (8 Rounds for reps)

Tabata C2B

Metcon (8 Rounds for reps)

Tabata OHS

Mobility

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

then

Accumulate 2 min of each

box prayer stretch

seated forward fold

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