21 Dec ’18

Priority Crossfit – CrossFit


Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into

3-Way Banded Shoulder + Lat Stretch x 30s each position


1a) Medium Grip Bench Press:

5 x 5, adding weight each set.

Rest 60 sec between sets; longer as the weight gets heavier.

1b) Strict Inverted Rows:

5 x 8-10.

Rest 60s between sets

change grip every set ie. pronated, supinated, wide, close.

Bench Press

Inverted Barbell Row


Metcon (AMRAP – Reps)

3:00 of DB Renegade Rows 50/35 Teens: 35/25

3:00 of Banded Pushdowns

3:00 of Barbell Curls 45/35

3:00 of Hang Muscle Cleans 45/35

3:00 Max 50 Ft. Trips of Front Rack Carry 53/35 Teens: 35/25

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