22 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

1 Minute Hip Hinge KB Hold

5 Single Leg Glute Airplanes (per side)

5 Loaded 90/90 Hip Switch (per side)

5 Bottom of Squat KB Press Overhead (per side)

Gymnastics

9 minute EMOM:

Minute 1 – 20 seconds ME HSPU

Minute 2 – 20 seconds Hollow Rocks

Minute 3 – 20 seconds Bar Muscle Ups

Handstand Push-ups (20 Sec)

Hollow Rocks (20 Sec)

Bar Muscle-ups (20 Sec)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP:

50 ft Farmers Carry 70/53 Teens: 53/35

50 Double Unders

5 Push Press 185/125 Teens: 125/85

Mobility

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

then

Accumulate 2 min of each:

Downward dog

Lying handcuffs

Thread the needle

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