7 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

50 ft walking lunge

8 KB suitcase deadlift

5 YTWs

Gymnastics

6 min EMOM

5 Strict HSPU

Handstand Push-ups (5-5-5-5-5-5)

Metcon

Metcon (6 Rounds for reps)

6 Rounds

45 sec max effort calorie row

15 sec rest

45 sec max effort burpees

15 sec rest

45 sec max effort double unders

1:00 rest

Mobility

5 min slow spin on bike or walk

Then

Accumulate 2 min of each:

Pigeon pose

Ragdoll pose

Hip Flexor stretch

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