3 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

5 worlds greatest stretch (per side)

10m bear crawl odd object drag

10m walking handstand kick-ups

then

2 minutes of jump rope practice

Metcon

Metcon (Time)

With a partner:

100 double unders

50 pull-ups

100 med ball lunges 20/14

50 med ball situps

100 wall balls

50 med ball situps

100 med ball lunges

50 pull-ups

100 double unders
1 Partner works at a time while non-working partner holds plate overhead 35/25

If plate touches the ground or is supported by your head in any way, complete 5 PVC strict press per partner

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

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