25 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Tempo Goblet Squat

Down/Back Single Arm OH KB Walk (per side)

5 PVC pass throughs

5 OHS

then

W/ empty barbell:

2 rounds

5 Muscle Snatch

5 Power Snatch

5 OHS w/ 3 sec pause on last rep

Weightlifting

Sots Press (5-5-5-5-5)

Metcon

Metcon (Time)

10 Rounds

1 Rope Climb

3 HSPU

5 Power Snatches 115/80 Teens: 80/55
13 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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