3 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Half kneeling KB clean/press

12 Band pull-aparts

6 Goblet squats

6 Scapula Pullups

Gymnastics

Every Minute on the Minute x 12 Minutes:

Minute 1: 5 Strict Pull Ups

Minute 2: 5 Ring Push Ups

Minute 3: 5 Strict Toes 2 Bar

Pull-ups (5-5-5-5)

Ring Push Up (5-5-5-5)

Strict Toes-To-Bar (5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

13 min Amrap

50 Cals on Rower

40 Thrusters 45/35 Teens: 35/25

30 Kipping HSPU

Mobility

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

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

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