29 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

10m Sampson stretch

8 med ball cleans

10m bear crawl

8 push-ups

Weightlifting

Clean and Jerk (1-1-1-1-1)

Work up to 1RM C/J

Squat or Power clean

Split jerk

Metcon

Metcon (Time)

25 burpees

25 power cleans 135/95. Teens: 95/65

25 burpees

At the top of every minute complete 7 wall balls 20/14
Wod starts with burpees. At the 1:00 mark stop and complete 7 wall balls. Then pick up where you left off. Continue until wod is complete.

Mobility

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Prayer stretch

Twisted cross

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