24 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

2 rounds

10m bear crawl

8 kip swings

8 Front Squats w/ empty barbell, slow and controlled reps

20m Farmers Carry

Weightlifting

Overhead Squat (8×8)

Every 90 sec for 12 minutes complete 8 OHS

Increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Chest to Bar Pull Ups

10 Thrusters 95/65 teens: 65/45

Mobility

Accumulate two minutes of each:

Thread the needle

Pigeon pose

Box shoulder stretch

Seated straddle stretch

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