10 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

15 seconds of mountain climbers

5 half kneeling KB clean/press (per side)

8 scapula pullups

15 second hanging knee hold (knees above hips)

Gymnastics

3 sets

Max Strict HSPU

Rest 1 minute between sets

Handstand Push-ups (max effort)

Weightlifting

Snatch – 15 minutes to build to tough single for the day.

Clean & Jerk – 15 minutes to build to tough single for the day.

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

Clean and Jerk (1-1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

Cool down – 400m walk

then

accumulate 2 min of each:

Twisted cross

Lizard pose

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