2 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 supine curl-ups

8 T-spine rotation from side plank

8 banded psoas march

Weightlifting

Deadlift – Build to 3RM for the day

Then

3-3-3 reps @ 90% of 3RM from today.

Rest 2 minutes between sets

Deadlift (3RM)

Deadlift

90% of 3RM

Metcon

Metcon (Time)

10 Rounds For Time:

35 Double Unders

10 Power Snatches 75/55 Teens: 55/45

10 Toes 2 Bar
14 min time cap

Mobility

Cool Down – 5 min slow spin onbike/rower/or walk

Then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Prayer stretch

Supine twist

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