21 Sep ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

8 min amrap

200m jog

10 Scapula Pull-Ups

8 Quadruped T Spine Rotations (per side)

6 Single Arm Ring Row (per side)



Death by strict pull-ups.

Start at 1 and continue to add a strict pullup every minute until you cannot complete the required number for that minute.


Metcon (Calories)

5 Rounds

10 Second Max Effort Assault Bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Over the Shoulder Sandbag Throws 80/60 Teens: 60/40


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


Accumulate 2 min of each:

Half front split

Seated straddle stretch

Pigeon pose

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