7 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP:

5 Rock Back to Bear Squats

5 Single Arm DB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Deadlift – 10 min to establish tough 5RM

then

5-5-5 @ 90% of heaviest set

Deadlift

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 minute of burpees

1 minute of wall-balls 20/14

1 minute of deadlifts 115/85 Teens: 85/55

1 minute of med-ball sit-ups

1 minute of hang power cleans 115/85 Teens: 85/55

Rest 1 minute

Mobility

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

then

Accumulate 2 min of each:

reclined twist pose

pigeon pose

single leg bow pose

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