13 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ light effort

then

2 rounds

3 Wall Walks

5 Half Kneeling KB Press (per side)

8 Scapula Push Ups

Weightlifting

Push Jerk (9 min EMOM)

9 Minute EMOM

Minute 1-3: 3 Push Jerks @ 80% of 1RM

Minute 4-6: 2 Push Jerks @ 85% of 1RM

Minute 7-9: 1 Push Jerks @ 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Cals on Assault Bike

10 Power Snatches 95/65 teens: 65/45

10 Burpee Box Jump Overs 24/20

10 OHS @ 95/65 teens:65/45

Mobility

Accumulate 2 minutes of each:

Twisted half lizard pose

Towel stretch

Pigeon pose

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