11 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

4 Side Lying T-Spine Roation (per side)

15 Second Single Arm Plank Hold (per side)

30 sec minute pvc stretch (per side)

then

2 rounds with empty barbell

5 pull under cleans

10 front rack lunges

Gymnastics

10 min emom

5 T2B

Toes-To-Bar (10 min emom)

Metcon

Metcon (Time)

3 rounds

5 Hang Power Clean 155/105 Teens: 105/75

10 Front Rack Lunges

Rest 90 seconds

5 Shoulder to Overhead 155/105 Teens: 105/75

10 Front Rack Lunges

rest 2 minutes
16 min time cap

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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