5 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 Inch Worms

6 T-Spine Rotation (per/side)

6 Half Kneeling Split Squat with Kettlebell (per/side)

Weightlifting

Front Squat

Build to heavy 3RM for the day across 5 sets

then

3-3-3-3 at 90% of 3RM

rest 2 min between sets

Front Squat (3-3-3-3-3)

Rest 2 min between sets

Front Squat (3-3-3-3)

90% of 3RM

Metcon

Metcon (Time)

6 Rounds

10 Power Snatches 75/55 Teens: 55/45

10 Lateral Bar Burpees
Move steadily, but look to keep rounds under 2 minutes

14 min time cap

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Pigeon Pose

Downward Dog

Ragdoll Pose

Hip Flexor Stretch

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