23 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Quadruped Rock Back to Squat

6 Wall Pressing Deadbugs

6 Dumbell Press from Squat (per/side)

Weightlifting

Z-Press (3×12)

Rest 2 min between sets

Increase load each set

Metcon

Metcon (2 Rounds for reps)

Metcon 1

3 Minute AMRAP

8 Cals on Rower

7 Hang Power Cleans 115/85 Teens: 85/55

6 Ring Dips

Rest 2 Minutes, then more to next Metcon 2

Metcon (2 Rounds for reps)

Metcon 2

3 Minute AMRAP

1 Rope Climb

3 Deadlifts 275/205 Teens: 205/145

5 Cals on Assault Bike

Rest 2 minutes, then repeat Metcons 1/2 one more time.

Mobility

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

then

Accumulate 2 min of each:

Pigeon pose

Rag doll pose

Hip flexor stretch

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