27 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

6 Quadruped Rock Back to Squat

6 Wall Pressing Deadbugs

6 Dumbell Press from Squat (per/side)

then

Burgener warmup as a group

Weightlifting

Every 90 seconds for 7 sets

1 Snatch + 1 OHS

Build to a heavy complex

Snatch

Overhead Squat

Metcon

Metcon (Time)

4 Rounds

10 OHS 115/75 Teens: 75/55

10 Chest 2 bar Pull Ups

30 Sec Max Effort Sprint on Assault Bike

rest 2 Minute after each round.

Assault Bike (Calories)

total calories from all 4 rounds

Mobility

Accumulate 2 min of each

Pigeon Pose

Rag Doll Pose

Hip Flexor Stretch

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