27 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

8 Half kneeling landmine press

10 Scapula push-ups

5 KB Bottom up screwdriver press (per side supine and side laying)

5 Band pull aparts

Weightlifting

Bench Press (10-9-8-3-3-3)

increase weight each set

rest as needed between sets

Metcon

Metcon (Time)

3 Rounds

100m Farmer’s Carry AHAP

15 pullups

10 DB Snatch 50/35 teens: 35/25
Score total time. Record weight used for farmers carry

Mobility

Accumulate 2 min of each

Box shoulder stretch

Dragon pose

Saddle pose

Frog pose

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