7 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work at low effort

then

5 half kneeling KB clean and bottom up press (per side)

5 quadruped t-spine twist (per side)

20 Banded Face Pulls

Accessory

3 Sets

30 Second Hollow Rock Hold

30 Second Arch Rock Hold

15 Second L-Sit Hold

Rest 90 seconds

Metcon

Metcon (AMRAP – Reps)

3 Sets

10 Wallballs 20/14 lbs

10 Toes to Bar

1 Minute max effort double unders

Rest 2 minutes

Rest 3 minutes after last round then start WOD 2
score total double unders

Metcon (AMRAP – Reps)

WOD 2

7 Minute AMRAP:

9 Alternating DB Snatches 50/35 teens: 35/25

12 Box Jumps Overs 24/20
non-lifting hand cannot assist during lift

Mobility

Accumulate 2 minutes of each:

Recline twist pose

Couch stretch

Thread the needle

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