7 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/back Single Arm OH KB Walk (per side)

Weightlifting

Power Snatch

15 minutes to build to a tough single for the day

Power Snatch (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Wallballs 20/14

10 Burpee Box Jump Overs 24/20

Mobility

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

then

accumulate 2 min of each:

Twisted half lizard pose

Twisted cross

Seated forward fold

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