8 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

50 ft Quadruped Crawl

8 KB Cossack Squats + Single Arm Press @ light weight (per side)

8 Goblet Squats

Weightlifting

Back Squat

3-3-3-3 @ 75% of heaviest 2RM from last week

Back Squat (3-3-3-3)

Stay light, think speed out of the hole.

Metcon

Metcon (Time)

21-15-9

OHS 115/85

12-9-6

Cals on Assault Bike

9-6-3

Bar Muscle Ups
Teen Weight – 85/55

Time cap – 12 min

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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