3 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

8 PVC pass throughs – work hands closer each rep

10m walking lunge with torso twist

5 half kneeling KB clean and press (per side)

10m bear crawl object drag

5 kip swings

Metcon

Metcon (Time)

4 rounds for time

20 wall balls 20/14 teens: 14/10

20 KB swings 53/35

20 Power Cleans 115/75

20 C2B pull-ups

20 Box Jump Overs 24/20

20 Alternating pistols
1 partner works at a time

split reps as desired

Mobility

Accumulate 2 min of each:

lying handcuffs – 15 reps

box shoulder stretch

pigeon pose

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