26 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Supine Curl Ups

6 T-Spine Rotation from Side Plank

6 Banded Psaos March (per/side)

Weightlifting

Deadlift

Build to 5RM for the day

then

4 sets x 5 reps @ 90% of 5RM from today.

Rest 2 minutes between sets

Deadlift (5rm)

Deadlift (5-5-5-5)

90% of 5rm

Metcon

Metcon (Time)

150 Double Unders

60 Wallballs 20/14

30 Chest 2 Bar Pull Ups

150 Double Unders
12 min timecap

Mobility

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

then

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Thread the needle pose

Childs pose

Leave a Reply

Your email address will not be published. Required fields are marked *