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