30 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

1 Minute Speed Skaters

5 Turkish Get Ups (per side)

5 Single Arm KB Squat @ light weight (per side)

Gymnastics

12 minutes for Quality

3 Rope Climbs

5 DB Squat Snatches 50/35 (per side) Teens: 35/25

3 Rope Pull Ups (per side)

50 Double Unders

20 Second Bent Arm Hang from Pull-up bar

Rope Climb

DB Squat Snatch

Rope Pull-ups

Double-Unders

Bent Arm Hang

Metcon

Metcon (Time)

4 Rounds

400m Run

21 GHD Sit Ups

16 Thrusters 95/65 Teens: 65/45
17 min time cap

Mobility

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

then

Accumulate 2 min of each

Twisted half lizard pose

half front split

prayer stretch

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