20 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row (your choice) at an easy pace

then

2 rounds

25 jumping jacks

10 pushups

then

banded hip opener

Barbell Conditioning

Barbell Complex (10x(3+3+3))

10 EMOM

3 Power Clean+3 Front Squat+3 Push Jerk
focus on bar cycling – all reps should be completed with out letting go of the bar.

Increase weight 10lbs from what you recorded on 21 Aug

Metcon

Metcon (Time)

800 Meter Run

30 Calorie Row

25 Burpees

20 Clusters 115/80 teens 80/55
Cluster = squat clean thruster

start in waves 1 min apart if needed

Mobility

Hip Flexors

– lacrosse ball psoas/hip flexors

– banded hip opener w/ internal rotation

Calves

– lacrosse ball along shins

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