6 Oct ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 half kneeling KB clean/press

50 ft walking kick to handstand

8 PVC strict press

50 ft bear crawl

Metcon

Metcon (AMRAP – Reps)

14 min amrap

Hollow Rocks

Clean & Jerk 50% 1RM

HSPU
In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 min

2-4-6-8-10….

Mobility

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

Then

Accumulate 2 min of each:

Box shoulder stretch

Pigeon pose

Twisted cross

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