28 June ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 worlds greatest stretch (per side)

8 Scapula push-ups

8 kip swings

then

Burgener warm-up

Weightlifting

Every 90 seconds for 8 Sets

1 Snatch

Snatch (1-1-1-1-1-1-1-1)

start at 60% and increase to 70% for remaining sets

work on speed, timing, and confidence of the lift

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 Teens: 65/45

12-9-6

Ring Muscle-Ups
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Twisted cross

Supine twist pose

Pigeon pose

Seated straddle stretch

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