10 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 Minute AMRAP @ warm up pace

5 RNT Reverse Lunges (per side)

5 Tall Kneeling Banded Ys

5 Banded OHS

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Mobility

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

then

Accumulate 2 min of each:

Recline twist pose

Twisted cross w/ palm up

Hip flexor stretch

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