12 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Side Plank Clamshells (per side)

12 Bird Dogs

6 Split Squats (per side)

Accessory

3 Sets

8 Rotational Deadlift @ 25-30% of deadlift 1RM

Rest 1 minute

6 Curtsy Squat 50/35 Teens: 35/25

Rest 1 minute

Rotational Deadlift (8-8-8)

Curtsy Squat (6-6-6)

Metcon

Metcon (Calories)

5 Rounds

20 Second Max Effort Assault bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Double KB Swings 70/53 Teens: 53/35

Mobility

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

Then

Accumulate 2 min of each:

Recline twist pose

Seated straddle stretch

Dragon Pose

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