29 Jan ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 quadruped t-spine opener

10 PVC Pass thru

5 med ball clean to wall ball

10 PVC OHS

Then

2x through

W/ empty barbell

5 muscle clean from hip

5 front squat

5 strict press

Weightlifting

Power Clean (8 min emom)

8 min Emom

8 power cleans @ 80% of heaviest set from last week

Touch and go

Metcon

Metcon (AMRAP – Reps)

8 min amrap

Cal row 15/12

12 HSPU (open standards)

50 double unders
Make sure feet are in contact with the wall at the top with heels pointed up.

Mobility

Accumulate 2 minutes of each:

Lying handcuffs – 15 reps

Twisted cross

Supine twist

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