6 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Ring scapula pullups

4 Half-kneeling KB clean and press (per side)

8 Banded good mornings

Gymnastics

Death by Ring Dips

Ring Dips

Metcon

Metcon (AMRAP – Reps)

10 min amrap

14 alternating DB Snatches 50/35

12 Toes to bar

10 Ring rows

Accessory

4×10

GHD

Back Extension

Rest as needed between sets

GHD Situps (10-10-10-10)

Back Extension (10-10-10-10)

Mobility

5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

cat/cow pose

Thread the needle pose

Seated side straddle stretch

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