7 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

5 scapula ring rows

5 front foot elevated split squats (per side)

10 good mornings

Metcon

Metcon (Time)

2 Rounds

50 Cal Assault Bike

50 Cal Row

50 Wall Balls 20/14

100 Double Unders
35 Min Time Cap

Mobility

Cool Down/Flexibility work

Thoracic/Hip mobility flow https://www.youtube.com/watch?v=1h9ooRzbhbg

Hold each position for 30 seconds utilizing the following breath sequence:

3 second inhale, 3 sec hold, 6 sec exhale, 1 sec hold

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