5 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP:

50 ft Quadruped Crawl

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

5 Tempo Goblet Squats

Weightlifting

6 minute emom:

5 Single Arm KB Front Squats (per/side) 53/35

KB Front Squat

Metcon

20 Minute EMOM:

Minute 1: 15/12 Cals on Assault Bike Teens: 12/9

Minute 2: 3 Squat Snatches @ 75% of 1 RM

Minute 3: 15/12 Cals on Rower Teens: 12/9

Minute 4: 10 Shoulder to overhead

Assault Bike (Calories)

Snatch

Metcon (Calories)

Row

Shoulder to Overhead

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose

Seated Side Straddle Stretch

Box Shoulder Stretch

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