4 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 YTWs

5 RNT Reverse Lunges

5 Banded OHS

Gymnastics

12 Minutes for quality of movement

3 Strict Pull Ups + 3 Chest 2 bar pull Ups

6 Box Jump Overs 24/20

3 Strict HSPU + 3 Unbroken Kipping HSPU

6 Hand Release Burpees to 6in Target

Pull-ups

Box Jump Overs

Handstand Push-ups

Hand Release Burpees

Metcon

Metcon (Time)

1000 m Row

50 DB Clean and Jerks 50/35 (Alternating Side every 5 reps) Teens: 35/25

30 Toes 2 Bar

10 DB Renegade Rows 50/35 Teens: 35/25
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Hip flexor stretch

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