29 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 90/90 Plate PullOvers

6 Kettlebell Suit Case Deadlifts

6 Goblet Half Ys (per/side)

Gymnastics

3 rounds

30 Shoulder Taps from Handstand

30 Hollow Bodies

30 second Top of Ring Hold

Rest 2 min after each round

Handstand Shoulder Tap (30-30-30)

Hollow Bodies

Top of Ring Hold

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

15/10 Cals on Assault Bike

15 Ring Dips

15 Wallballs 20/14

15 Strict HSPU

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each

Pigeon Pose

Downward Dog

Rag Doll Pose

Hip Flexor Stretch

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