19 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds at an easy pace

5 lying bottom up KB screwdriver press (per arm)

10m bear crawl

40m banded monster walks

200m run

Weightlifting

Back Squat (4-4-4-4)

complete all reps @ 80%

rest 2-3 min between sets

Metcon

Metcon (Time)

10 Rounds

3 Muscle-ups

20 Double Unders

4 Power Cleans 185/125 teens 125/90
stay at a steady pace. Work on resting during your transitions and beginning the next movement right away.

Mobility

Internal Shoulder rotation

With arms behind back:

– banded shoulder distraction

– lacrosse ball: between scapulae and t-spine/pecs

– hip bridge

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