29 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 split squats (per leg)

8 side plank clamshells (per side)

8 bird dogs (per side)

6 90/90 hip switch

Weightlifting

Back Squat

5-5-5-5-5

Work up to a heavy 5RM across 5 sets

Back Squat (5-5-5-5-5)

Go every 3 min

Metcon

Metcon (Time)

3 rounds

150m shuttle sprint

5 Deadlifts 225/155 Teens: 155/105

1 Power Clean
7 min time cap

Accessory

8-8-8 (per side)

Rest 1 minute between sets

Single Leg Good Morning

Mobility

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

Then

Accumulate 2 min of each:

Lizard pose

Supine twist pose

Couch stretch

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