25 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suitcase Deadlift (per side)

Gymnastics

15 minutes to practice rope climb technique

Rope Climb (practice)

Metcon

Metcon (Time)

6 Rounds

2 Rope Climbs

3 Hang Power Cleans 205/145 Teens: 145/105

9 Bar Facing Burpees
15 min time cap

Mobility

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

then

accumulate 2 min of each:

lying handcuffs – 15 reps

frog pose

reclined twist pose

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