28 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

10m Bear Crawl

10m Spider-Man lunge

8 KB suitcase deadlift at moderate weight

200m run

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 min to develop max set

Weightlifting

Clean (2-2-2-2-2-2-2-2)

Every 30 seconds for 4 minutes

2 Clean @ 70% of 1RM

Clean Grip Deadlift (8-8-8)

3 x 8 @ 70% of clean 1RM
rest 2 minutes between sets

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

5 Ring muscle ups

30 double unders

Mobility

accumulate 2 minutes of each:

reclined twist pose

toe squat

seated side straddle stretch

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