9 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run

8 plate pullovers

4 side lying t-spine rotation

15 second single arm plank hold (per side)

Gymnastics

10 min to establish max effort Handstand hold against wall

Handstand Hold (max effort)

Weightlifting

Power Clean

15 minutes to build to a tough single for the day

Power Clean (1-1-1-1-1)

Metcon

3 Minute amrap

Thrusters @ 95/65lbs

Rest 1 minute

3 Minute amrap

Thrusters @ 135/95lbs

Metcon (AMRAP – Reps)

3 Minute amrap

Thrusters 95/65 teens: 65/45

Rest 1 minute then begin second metcon

Metcon (AMRAP – Reps)

3 min amrap

Thrusters 135/95 teens: 95/65

Mobility

Cool down – 400m walk, or slow spin on bike/rower for 5 min

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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