31 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

10m lateral bear crawl

5 med ball cleans

30 second goblet hold with med ball

15 second dead hang

Weightlifting

Z-Press (3-3-3-3-3)

increase weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

1 Ring MU

10 KB Swing 53/35

Increase reps by 1/10 each round

Mobility

Accumulate 2 minutes of each:

downward dog

pigeon pose (per leg)

reclined twist pose

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