18 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 Bottom up KB presses (per side)

8 banded glute bridges

8 scapula pushups

Weightlifting

Back Squat

4-4-4-4 @ 78-82% of 1RM

Rest 2 minutes between sets

Back Squat

Metcon

Metcon (Time)

3 Rounds

10 Hang Power Cleans 165/115 Teens: 115/85

30 Wallballs 20/14

60 Double Unders

1:1 Work/Rest ratio
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Bretzel stretch

box shoulder stretch

couch stretch

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