27 Mar ’18

Priority Crossfit – CrossFit

Weightlifting

Front Squat – 3,3,3,2,2,2

Rest 20 seconds

1 Shin Hop to Broad Jump between sets

Build to heavy double front squat across 6 working sets

No failed reps

As soon as your feet touch the ground from the shin hops, explode into the broad jump. There should be zero pause between the shin hops and broad jumps

Rest 2 minutes after the shin hop to broad jump and before starting a new set of back squats

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

Down/back Banded Monster Walks (per side)

5 Single Arm Ring Row (per side)

8 Banded Bird Dogs (per side)

10 Scap Pull-ups on rings (or bars)

Front Squat (3-3-3-2-2-2)

move directly to shin hop after each set

Shin hop broad jump should be max effort each time

Metcon

Metcon (Time)

4 Rounds

10 Calorie Row

8 Ring Pull-Ups

6 DB Thrusters 50/35 teens: 35/25

Mobility

Accumulate 2 min of each:

Pigeon pose

Seated side straddle stretch

Twisted half lizard pose

Box shoulder stretch

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