5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10 PVC OHS

5 med ball clean to wall ball

15 Second Single Arm Farmers Carry Hold (per side)

Weightlifting

Back Squat (6×3)

Every 90 seconds complete 3 back squats @ 80% of 1RM

Metcon

Metcon (Time)

25 Bar facing Burpees (New Open Rule)

15 Power cleans 95/65 teens: 65/45

20 Bar facing burpees

12 Power cleans 115/75 teens: 75/55

15 Bar facing burpees

9 Power cleans 135/95 teens: 95/65

10 Bar facing burpees

6 Power cleans 155/105 teens: 105/75

5 Bar facing burpees

3 Power cleans 185/125 teens: 125/85
15 min time cap

Mobility

Accumulate 2 minutes of each:

Twisted cross

frog pose

pigeon

supinated dead hang (palms face you)

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