29 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 second Banded Side Lying Clamshell Hold (per side)

8 Banded Glute Brides

30 Seconds Prayer Stretch

Weightlifting

Every 3 min for 6 rounds

3 Clean Pull + Hang Squat Clean

Hang Clean

Increase weight each set, building to a heavy cluster set

rest 10 sec between each rep

Metcon

Metcon (Time)

8 Rounds

3 Power Cleans 225/155 Teens: 155/105

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

3 Bar Muscle-Ups

50ft Sandbag Bear Hug Carry 150/100 Teens: 100/80

13 min cap

Mobility

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

then

Accumulate 2 min of each:

Reclined twist pose

lizard pose

seated forward fold

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