20 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

10m walking lunge

10m walking kick to handstand

5 PVC Power Snatches

Metcon

For Time:

50 Toes to Bar

75 Burpees

100 Air Squat

Rest 5 minutes then begin Metcon 2

Metcon 2

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

Metcon (Time)

50 Toes to Bar

75 Burpees

100 Air Squat
15 min time cap

Metcon (AMRAP – Reps)

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

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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