1 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP @ warm up pace

8 Single Leg Box Step Up w/ Leg Lift (per side)

8 Banded Wall Slides

8 Press from Squat w DB (per side)

Metcon

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

Metcon (AMRAP – Reps)

3 Min AMRAP:

12 Wallballs 20/14

9 Toes 2 Bar

6 Ring Dips

rest 2 Minutes, then move to Metcon 2

Metcon (AMRAP – Reps)

Metcon 2

3 Min AMRAP:

12 Cals on Rower

9 Thrusters 95/65 Teens: 65/45

6 Bar Facing Burpees

rest 2 Minutes, then move to Metcon 3

Metcon (AMRAP – Reps)

Metcon 3

3 Min AMRAP:

12 Cals on AB

9 Box Jump Overs 30/24

6 Deadlifts 225/155 Teens: 155/125

rest 2 Minutes, then move to Metcon 4

Metcon (AMRAP – Reps)

Metcon 4

3 Min AMRAP:

12 Power Cleans 135/95 Teens: 95/65

9 S.T.O 135/95 Teens: 95/65

6 OHS 135/95 Teens: 95/65

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross w/ palm up

Hip flexor stretch

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