21 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

50ft Quadruped Crawl

5 Single Skater Squat (per side)

5 KB Kang Squat to Press w/ PVC

Weightlifting

Tempo Back Squat – 3×5 @ 80% of 1RM

Rest 2 minutes between sets

2 sec lower/explode up

Back Squat (5-5-5)

Metcon

Metcon (5 Rounds for time)

Every 2 Minutes for 5 Rounds:

10 Cals on AB

10 Deadlifts 225/155 Teens: 155/105

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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