10 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min locomotion

10 Second Hang from pull-up rig w/ feet touching ground

Ostrich walk

10 Second Supinated hang from pull-up rig w/ feet touching ground

Horse Walk

Sumo Stance Inch Worms

Duck Walk

Walking Cossack Lunges

Lizard Walk

Weightlifting

Power Snatch (9 min EMOM)

Build to heavy single with the following rep scheme

Running Clock:

1-3 – Heavy Triple: High Hang Power Snatch (pockets)

4-6 – Heavy Double: Hang Power Snatch (knee)

7-9 – Heavy Single: Power Snatch (floor)

Increase each time reps decrease

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

5 Bar Muscle-Ups

10 Burpee Lateral Box Jump Overs 24/20

20 Wall Balls 20/14 Teens: 14/10

Mobility

Accumulate 2 minutes of each:

dragon pose

thread the needle

couch pose

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