25 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap:

6 90/90 Plate PullOvers

6 Kettlebell Suit Case Deadlifts

6 Goblet Half Ys (per/side)

Weightlifting

Every 2 minutes x 8 sets:

Clean and Jerk x 1.1.1

Clean and Jerk

Rest 10 seconds between singles

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

3 Bar Muscle Ups

12 Alternating DB Snatches 50/35 Teens: 35/25

Mobility

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

then

Accumulate 2 min of each:

Pigeon Pose (1 minute per side)

Downward Dog

Ragdoll Pose

Hip Flexor stretch (1 min per side)

Leave a Reply

Your email address will not be published. Required fields are marked *