18 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 KB Screwdrivers in supine and side lying positions (per side)

Banded Monster Walk (per side)

12 Pillar to Plank

then

2 rounds w/ empty barbell

3 muscle clean

3 power clean

3 strict press

3 front squat

Weightlifting

Front Squat (6-5-5-4-4)

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP

9 Cals on assault bike

12 DB Snatch 50/35 teens: 35/25

15 Med Ball Sit-Ups 20/14

Mobility

Accumulate 2 min of each:

Couch stretch

Thread the needle

Single leg bow pose

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