4 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min Amrap

30 sec single unders

5 worlds greatest stretch

8 PVC pass throughs

8 BTN strict press

Weightlifting

Shoulder Press (8-8-8-8)

Add 5 lbs to heaviest set from 20 Nov and complete all 4 sets at same weight

Metcon

Metcon (Time)

3 Rounds

45 seconds Sprint on Assault Bike

12 Deadlifts 225/155 Teens: 155/105

8 Burpee Box Jump Overs 24/20

Rest 2 Minutes after each round

Assault Bike (Calories)

Total calories from all 3 rounds

Mobility

Cool down – 5 in slow spin on bike or rower

then

Breathing & Flexibility Work:

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

use a breathing cadence of 3 second inhale, 3 second hold, 6 second exhale, 1 second hold

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