5 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

10 banded good mornings

10 walking lunges w/twist

6 half kneeling KB clean and press

6 bear/crab rolls

then

5 min J-hook practice

Weightlifting

Every 2 min for 10 min

Sumo Deadlift – 5-5-5-5-5

Sumo Deadlift (5-5-5-5-5)

build to a heavy 5 rep sumo deadlift over 5 sets

Metcon

Metcon (Time)

4 rounds

400m run

2 rope climbs

2 squat cleans 225/155 Teens: 155/110
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

Pigeon pose

Seated straddle stretch

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