8 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes aerobic work @ easy pace

5 bottom up KB press (per side)

Rest 15 Seconds

5 Side Lying Clam w T-Spine Rotation (per side)

Rest 15 Seconds

5 Quadruped Rock Back to Goblet Squat

then

banded ankle dorsiflexion mobility

Weightlifting

Clean and Jerk (10-8-6-4-2)

Touch and go

Rest 2 Minutes between sets

Increase weight each set

Choose weights that you can handle and cycle properly

Focus on cycling effeciently and finding a good fluid pace

Metcon

Metcon (Time)

1k Row

100 Wallballs 20/14 teens: 14/10

*Every time you break on the Wall balls, complete 50 double unders
15 min time cap

hold a sustainable pace.

come out slow then increase as time goes on, but don’t push any higher then 85% effort.

working on pacing.

Mobility

Seated forward fold

Seated side straddle stretch

Lizard pose

Prayer stretch

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