23 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 Sumo Stance Inch Worm pushups

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Seconds Nose to Wall Handstand Hold

Weightlifting

Deadlift (9-9-9-9-9)

Increase weight each set

rest 2 min between sets

touch and go, but no bouncing

Metcon

Metcon (Time)

3 rounds

7 power snatches 95/65 teens: 65/45

15 bar facing burpees

300m row
If using bike: 750m

bar height must be same height as if using rubber plates if empty bar or small plates are used

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Pigeon pose

Single leg forward fold

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