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