6 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds:

5 PVC OHS w/ 3 second hold at bottom

5 Scapula Pull-Ups

25 ft Double KB Overhead Walk

Weightlifting

Every 30 Seconds for 5 Minutes

2 Power Snatch @ 85%

Power Snatch (10 x 2)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

50 Double Unders

10 HSPU

10 Deadlifts @ 185/125 lbs

Mobility

Accumulate 2 min of each:

Supine twist pose

Dragon pose

Thread the needle

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