30 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 scapula ring rows

4 burpee broad jumps

4 KB thruster (moderate weight) per side

Barbell Conditioning

6 Rounds

20 seconds Hang Power Snatches 95/65 Teens: 65/45

20 seconds DUs

20 seconds Hang Clean and Jerks 95/65 Teens: 65/45

20 seconds Rest

Hang Power Snatch

Double-Unders

Hang Power Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

10 min amrap

7 Ring Rows

7 Double DB push-press 50/35 Teens: 35/25

100 ft DB Farmers Carry 50/35 Teens: 35/25

Accessory

GHD Situps

10-10-10-10

Rest as needed between sets

GHD Situps

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

Leave a Reply

Your email address will not be published.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