10 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

30 sec Speed Skaters

30 sec single unders

5 Turkish Get Ups

5 Single Arm KB Squat @ light weight (per side)

Gymnastics

12 min EMOM

Min 1 – 4 Rope Pull Ups

Min 2 – 45 seconds Wall Sit

Min 3 – 30 seconds Chin over the bar hold

Min 4 – 4 Strict HSPU

Rope Pull-ups

Wall Sit

Chin Over Bar hold

Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes till failure:

8 Burpee Box Jump Overs 24/20

8 Hang Power Clean and Jerks @ 115/85

8 Thrusters @ 115/85
Teen Weight: 85/55

Goal is to maintain output, don’t come out to fast or slow, but enough time to rest and reset for the next round.

Mobility

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

then

Accumulate 2 min of each:

single leg forward fold

half front split

prayer stretch

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