6 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec single unders

5 Turkish Get Ups (per side)

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

Weightlifting

10 Minute EMOM:

Snatch w/ 3 sec pause at 1in off floor, start @ 55%, and increase to a tough set, if you miss, then go back down to the weight before.

Snatch

Metcon

Metcon (AMRAP – Reps)

11 Minute AMRAP:

15 Toes 2 Bar

12 Burpee Box Jump Overs 24/20

9 Power Snatches 115/85 Teens: 85/55

rest 2 minutes then move to next workout

Metcon (Calories)

3 min max calories on Assault bike

Mobility

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

then

Accumulate 2 min of each:

Single Leg Forward Fold

Half Front Split

Prayer Stretch

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