28 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 Minute AMRAP:

50 ft Quadruped Crawl

5 KB Cossack Squats + Single Arm Press @ light weight (per side)

5 Tempo Goblet Squats – 2 sec lower/1 sec pause/explode up

Weightlifting

8 min EMOM

4 DB Thrusters (per arm) 50/35 Teens: 35/25

Dumbbell Thruster

Complete 4 Thrusters with 1 arm, then switch to the other

Metcon

Metcon (Time)

5 Rounds

10 Box Jumps 24/20

12 Toes 2 Bar

15 OHS 95/65
1:1 work/rest ratio

20 min time cap

Mobility

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

then

Accumulate 2 min of each:

pigeon pose

seated side straddle stretch

prayer stretch

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