5 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec singles

50 ft bearcrawl

50 ft reverse bear crawl

8 scapula pullups

Gymnastics

3 Sets

8 Unbroken Chest 2 Bar Pull Ups

Max Effort Handstand Walk

5 Unbroken Bar Muscle Ups

Max Effort L-Sit Hold

Rest 90 seconds between sets

Chest-To-Bar Pull-ups

Handstand Walk

Bar Muscle-ups

L-Sit

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

15 DB Snatches 50/35 Teens: 35/25

30 Double Unders

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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