16 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 Sets

8 Half Kneeling KB Clean & Press (per side)

8 Banded Good Mornings

8 Single Arm KB Swings (per side)

Weightlifting

Hang Power Clean (6-5-5-4-4)

rest 2 min between sets

Metcon

Metcon (Time)

Every 4 Minutes for 20 Minutes

Sled Push 135/95 teens 95/65

10 Ring Dips

8 Sandbag Throw Over the Box to Box Jump Over 60/40 30/24 inches

4 Power Cleans 185/125 teens 125/85
scrore fastest round

Mobility

Accumulate 2 min of each

downward dog

pigeon

supine twist pose

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