29 Sep

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min bike/run/row at easy pace

– Nasal breathing only

2 rounds

8 dead bugs

8 psoas march

8 scapula pushups

8 kneeling hip hinge


Push Jerk (1-1-1-1-1)

build to heavy single, then COMPLETE ALL REPS AT SAME WEIGHT

rest 12 seconds between each rep

re-rack bar during rest


Metcon (Time)

3 Rounds

20/14 Cals Assault Bike teens: 14/10

5 Bar Muscle-Ups

3 Clean and Jerks @ 80% 1 RM

Rest 3 minutes
Score is total time with rest subtracted


Accumulate 2 minutes of each:

lying handcuffs – 15 reps

lizard pose

frog pose

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