9 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

Then

2 rounds

5 PVC pass throughs working hands closer together each rep

5 OHS w/ PVC

5 prone t-spine twist (per side)

5 kip swings

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Box shoulder stretch

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