20 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minute aerobic work @ easy effort

then

5 Sumo Stance Inchworms

5 Tall Kneeling Bottom-Ups KB Press (per side)

30 Second Nose to Wall Handstand Hold

then

lacrosse ball shoulder/scapulae area – work shoulders through range of motion

Skill

Rope Climb (1-1-1-1-1-1)

Every 90 seconds complete 1 rope climb

can be legless or regular

Metcon

Metcon (Time)

3 Rounds

3 Thrusters 185/135

5 Box Jumps 30/24

7 Deadlifts 315/205

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

twisted cross

box shoulder stretch

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