8 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds:

5 PVC OHS w/ 3 second hold at bottom

5 Scapula Pull-Ups

25 ft Double KB Overhead Walk

then

2 rounds w/ empty barbell

5 snatch pull

5 muscle snatch

5 OHS

Weightlifting

Overhead Squat (3-3-3-3-3-3)

Increase weight each set building to a heavy triple for the day

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

45 sec at each station

Cal Row

Single Arm Ring Row

Wall Walk

Cal Bike

Plank w/ Shoulder Taps (Per/side)

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