4 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 Single Skater Squat (per side)

8 KB Kang Squat

Weightlifting

Back Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Back Squat (2RM)

Back Squat (2-2)

Metcon

Metcon (Time)

1200m Row

100/80 Cals on Assault Bike
20 min timecap

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Box shoulder stretch

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