27 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 Sets

5 Push ups

5 Ring Dips

20 Second Nose to Wall Handstand Hold

Weightlifting

Power Clean & Push Jerk

4-4-4-4 80% of Heaviest Complex from 6 June

Rest 90 seconds between sets

Clean and Jerk (4-4-4-4)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

10 Shoulder to Overhead 115/80 Teens: 80/55

15 Toes to Bar

200m sprint

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

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