12 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 PVC pass throughs

8 KB swings w/ moderate weight

5 worlds greatest stretch

then

Burgener warmup as group

Weightlifting

Every 2 Minutes x 5 sets:

3 Hang Snatch from above the knee

Build to heavy set of 3

Hang Snatch (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

300 meter Row

10 Alt DB Single Arm Hang Clean and Jerks 50/35 Teens: 35/25

35 Double Unders
Each 100m of row is 1 Rep

Accessory

V-Ups

2×10 reps

rest as needed

V-ups

Mobility

Cool Down – 5 min slow spin on rower or bike

then

Accumulate 2 min of each:

Seated Forward Fold

Thread the Needle

Supine Twist

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