7 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

1 Minute Bretzel Stretch (per side)

8 Scap Pull Ups

5 Half Kneeling KB Clean/Press (per side)

15 Second Hanging Knee Raise Hold (knees above hips)

Weightlifting

Every 2 minutes for 14 min

3 Power Snatches

Start @ 65% & increase to 75%, then stay there for remaining sets.

Power Snatch (3-3-3-3-3-3-3)

touch/go

Metcon

Metcon (Time)

5 Rounds

10 Power Clean and jerks 115/85 Teens: 85/55

10 Box Jump Overs 24/20
9 min time cap

Mobility

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

then

accumulate two minutes of each:

Supine twist pose

Pigeon pose

Seated straddle stretch

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