24 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

3 Rounds Not For Time:

6 Inch Worms

6 T-Spine Rotation from Side Lying Clam Shell (per/side)

6 Half Kneeling Split Squat with Kettlebell (per/side)

Barbell Conditioning

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

Go every 90 sec

Metcon

Metcon (Time)

4 Rounds

400 Meter Run

50m Kettlebell Farmers Carry 70/53 Teens: 53/35 per/hand

150 ft Bear crawl

50m Alternating Lateral Sandbag Throw 60/40
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Prayer Stretch

Dragon Pose

Downward dog

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