22 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

8 scapula pushups

8 dead bugs – controlled movements for each rep

8 prone t-spine twist (per side)

5 inchworm pushups

Metcon

2k Row (Time)

Max Effort 2k Row

Weightlifting

Push Press (3-3-3-3-3)

work up to a moderate triple

rest as needed between sets

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