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)