22 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Elevated Front Foot KB Press @ light weight (per/side)

6 Elevated Front Foot KB OH Split Squat @ light weight (per/side)

6 Scapula Pull Ups

20 double unders

Barbell Conditioning

Hang Power Clean (10-8-6-8-10)

Go every 90 seconds

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

12 Cals on Rower

10 Dumbbell Overhead Squats 50/35 Teens: 35/25

8 Burpee Box Jump overs 24/20

Rest 1 Minute after every round

Accessory

GHD Situps (3×12)

Rest as needed between sets

Mobility

10 Cossack Squats (per side)

25 ft Lizard Walk

10 Single Leg Hip Airplanes (per side)

25 ft Crab Crawl

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

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