19 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch directions each round)

5 PVC OHS w 3 sec hold at bottom

5 Scap Pull Ups

Down/back double KB OH Walk

Weightlifting

Snatch (1-1-1-1-1-1-1-1)

8 min emom

1 snatch @ 75%

work on speed and timing

no misses

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

5 DB Power Cleans and Jerks 50/35 teens: 35/25

10 Toes 2 Bar

15 Wallballs 20/14 teens: 14/10

Mobility

accumulate 2 minutes of each

supine twist

seated forward fold

frog pose

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