27 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min bike/run/row @ easy pace

then

2 rounds

8 quadruped t-spine twist

5 goblet squats – slow and controlled

8 scapula pulls

Skill

Strict Pull-ups (max effort)

max effort strict pullups
scale to smallest band that will allow you to do several unbroken strict pull-ups.

Record only unbroken reps. Once you come off the bar, you are done.

Weightlifting

Front Squat (8-8-8)

75% of 1RM

Rest 2 min between sets

Metcon

Metcon (Time)

500m Row

30 burpee box jump overs 24/20

20 OHS 95/65 teens: 65/45

Mobility

accumulate 2 minutes of each:

pigeon pose (per side)

thread the needle pose (per side)

single leg saddle pose (per side)

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