19 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

5 squat jumps

5 ring rows

5 pushups

Weightlifting

6 minute EMOM

2 Muscle Squat Clean + 2 Press @ 30-40% of 1RM clean

Muscle Clean

Strict Press

Metcon

Metcon (Time)

7 Rounds

12 Cals on assault bike

50ft KB Front Rack Carry 70/53 Teens: 53/35

10 KB Swings 70/53 Teens: 53/35

50ft KB Farmers Carry 70/53 Teens: 53/35
16 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Lizard pose

Reclined twist pose

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