12 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 goblet squats

5 scapula pushups

5 half kneeling KB clean and press

then

2 rounds with empty barbell

5 muscle cleans

5 strict press

5 snatch grip push press

5 OHS

Metcon

Metcon (AMRAP – Reps)

“William Krukowski”

AMRAP in 10 minutes

5 Back Squats 225/155 teens: 155/105

10 Box Jumps 24/20

15 Broomstick Overhead Squats (use PVC)

20 Walking Lunges (2-count)
This Firefighter Hero WOD from 555 Fitness is dedicated to William Krukowski, FDNY, Ladder 21, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.

Mobility

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

then

Accumulate 2 min of each

Twisted cross

Couch stretch

Downward dog pose

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