6 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

4 inchworm pushups

6 kip swings

4 Side Lying T-Spine Rotation (per side)

15 Second Single Arm Plank Hold (per side)

Weightlifting

3 Power Clean + 1 Clean + 1 Push Jerk w/ 3 second hold in receiving position

3 PC complex (1-1-1-1-1-1)

every 2 min for 14 min complete 1 complex

build each round to a heavy complex

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

150m Run

2 Power Cleans 225/155 Teens: 155/115

5 Cals on Assault bike

5 Pull-Ups
Run counts for 2 reps – 1 if you start it, 2 if you complete it

Mobility

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

then

accumulate 2 min of each:

lying handcuffs – 15 reps

Frog pose

Lizard pose

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