14 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

8 min amrap

6-8 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats (per side)

5 Tempo Goblet Squats – 5 sec lower/2 sec hold at bottom/explode up

Metcon

Metcon (AMRAP – Reps)

2 rounds

4 Minute AMRAP:

21-15-9

Deadlifts 225/155 Teens: 155/105

9-15-21

Ring Dips

Rest 2 minutes

4 Minute AMRAP:

21-15-9

HSPU

9-15-21

Burpees to 6 inch target

Rest 2 minutes

4 Minute AMRAP:

21-15-9

Chest to Bar Pull Ups

9-15-21

Cals on Assault Bike

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

Seated side straddle stretch

Box shoulder stretch

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