11 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat @ 33X1

Down/back single Arm OH KB Walk (per side)

then

2 rounds w/ empty barbell

5 muscle snatch

5 snatch grip strict press from behind the neck

5 snatch balance

Weightlifting

Every 2 min for 14min

3 Power Snatch + 1 Snatch + 1 OHS w/ 3 second pause in bottom

PS Complex (3+1+1)

Increase weight each set

Do not drop the bar between movements

Metcon

Metcon (Time)

4 Rounds

10 KB Swings 70/53 Teens: 53/35

200m Run

10 Burpees to 6 inch Target

200m Row
16 min time cap

Mobility

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

then

accumulate 2 min of each

Supine twist pose

Twisted cross

Lizard pose

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