30 Sep

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min on bike or rower at easy pace

– increase pace each minute

5 rounds of “Cindy”

Metcon

Metcon (AMRAP – Reps)

4 Sets W/ Partner

On a 2 Minute Clock:

Sled push down and back 45lbs for men, empty for women

10 Alternating KB Snatches @ 53/35 lbs

10 Burpee Box Jumps @ 24/20 inches

Rest 2 minutes
One partner works at a time during each 2 minute segment

Prowler push counts for 1 rep if you start it, 2 if you complete it.

Mobility

accumulate two minutes of each

seated forward fold

pigeon pose

supine twist

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