6 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

1 band pull apart series

30 sec jump rope

5 scapula pull ups

5 banded psoas march (per side)

Weightlifting

12 min EMOM

Snatch Balance

Build to a heavy single

Snatch Balance

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

1 Legless Rope Climb

6 GHD Situps

6 Box Jumps 30/24

Mobility

Cool Down – 5 min slow spin on bike or rower

then

Accumulate 2 min of each:

Twisted cross

Box shoulder stretch

Couch stretch

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