21 Mar ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

6 quadruped t spine rotation

8 dead bugs

6 banded good mornings

8 kip swings

Then

2 rounds w/ empty barbell

3 muscle snatch

3 OHS

3 snatch balance

Weightlifting

High-Hang Snatch (3x(3×2))

Metcon

Metcon (Time)

21-15-9

hang power cleans 115/80 teens: 80/55

bar facing burpees

Mobility

Accumulate 2 minutes of each:

box shoulder stretch

twisted cross

couch stretch

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