18 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with a band:

10 Pass Thru

20 Banded Pull-aparts

10 Around the World (5 each)

20 Banded Pull-aparts 20s Pec Stretch in Pull-up Rig each side

Weightlifting

8 min EMOM:

Minutes 1:00-4:00: 2 Jerks @75%

Minutes 5:00-8:00: 2 Jerks @80%

Split Jerk

Metcon

Metcon (Time)

30-20-10

Alt. DB Snatch 50/35 Teens: 35/25

Pull-ups

Calories on Assault Bike
12:00 Time Cap

Accessory

OH Banded Tricep Extensions

4 x 25.

Rest 60s.

*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hol

Overhead Banded Tricep Extension

Leave a Reply

Your email address will not be published. Required fields are marked *