1 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 scapula pushups

6 scapula pullups

12 walking lunges

20 double unders

Weightlifting

Bench Press

Build to tough 5RM for the day

Then

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

Rest 2 minutes between sets

Bench Press (5 RM)

Bench Press (5-5-5-5)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Mobility

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

Then

Accumulate 2 min of each:

Thread the needle pose

Reclined twist pose

Seated straddle stretch

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