19 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

10 Tall Kneeling Banded Face Pulls

6 DB Muscle Snatches (per side)

8 Scapula Ring Rows

10 elbows to plank

Weightlifting

Strict Press

15 min to build to tough single for the day

Strict Press

Metcon

Metcon (2 Rounds for reps)

2 rounds

3 Minute AMRAP

4 Shoulder to Overhead 185/125 Teens: 125/85

6 Chest to Bar Pull-Ups

Rest 3 min between rounds

Mobility

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

then

Accumulate 2 min of each:

Box shoulder stretch

Thread the needle pose

Shoulder mobility with lacrosse ball

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