2 April ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

6 Half Kneeling Bottoms Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Power Clean (2-2-2-2-2)

75% of heaviest double from 26 Mar.

not touch and go

rest as needed between reps

Metcon

Metcon (Time)

4 Rounds

50 Ft (25×2) Bear Crawl

8 Double KB Power Cleans 53/35 teens: 35/25

8 Double KB Push Press 53/35 teens: 35/25

Rest 90 seconds
subtract rest time from total time

Mobility

Accumulate 2 min of each:

Twisted cross

Supine twist

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