30 Apr ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

15 reps each – 3 position band pull aparts – arms straight down/arms straight out/arms overhead

10 banded good mornings

8 single arm KB swings (per arm)

Weightlifting

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

all sets @ 65% of heaviest set of 4 from 16 Apr

Metcon

Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes

800m Assault Bike teens: 600m

8 Power Clean & Jerks 135/95 teens: 95/65

8 Lateral Burpees over the bar
Rounds need to be done under 4 min

Do not go all out – look to keep each round consistent and keep moving

Mobility

5 min cool down – slow spin on bike, row, or walk

then

Accumulate 2 min of each:

Supine twist

Twisted cross

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