22 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Min @ easy aerobic pace

100m/200m/400m run

10 kip swings

10 PVC pass throughs

5 muscle snatch – empty bar

start with 100m run, each round increase run distance

Weightlifting

Deadlift (4-4-4-4)

complete all reps at 80%

rest 2-3 minutes between sets

Metcon

Metcon (Time)

21-15-9

Squat Snatch 95/65 teens (65/45)

Chest to Bar Pull-ups

Mobility

T-Spine

– Reclined twist pose

– Lacrosse ball along spine

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