8 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 scapula pushups

8 band pull-aparts

20 sec bent knee hollow rock hold

Weightlifting

Z-Press

15 minutes to build to a tough single for the day

Z-Press (1-1-1-1-1)

Metcon

Metcon (Time)

3 Rounds

800m Run

10 Power Cleans 155/105 teens: 105/75

12 Pull-Ups
20 min time cap

Mobility

Cool Down – 5 min walk/row/slow spin

then

Accumulate 2 min of each:

Thread the needle

Prayer stretch

Pigeon pose

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