26 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run (2nd round run backwards)

10 pushups

8 staggered stance good mornings

Weightlifting

Deadlift (4-4-4-4-4)

Increase weight each set, building to heavy set of 4

rest as needed between sets

Deadlift (2x max effort)

80% of heaviest set of 4

constantly move bar – resting no longer than a breath cycle

once the bar stops moving or your form degrades, you are done for that set

Metcon

Metcon (No Measure)

12 Minute EMOM

Odd – 100m Sprint

Even – 10 Thrusters 75/55 teens: 55/45

Mobility

Accumulate 2 min of each:

Half front split

Dragon pose

Supine twist pose

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