30 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 bottom up KB presses (per side)

5 pushups

5 muscle cleans w/empty barbell

5 front squats

Metcon

Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

then

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Perform 1 complex every 5 minutes for 6 sets

all movements are done unbroken

Accessory

3 sets of:

10 Parallete Depth Push Ups

10 Weighted Back Extension

10 Bent Over Dumbbell Row

Rest 2 minutes

Parallette Pushups

Back Extension

Bent Over Row

Mobility

Accumulate 2 minutes of each:

Downward Dog

Cobra Pose

Pigeon Pose

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