Priority Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 minutes aerobic work @ low effort
-Nasal breathing only
3 Sets
5 Bird Dogs (per side)
5 Scapula Pull Ups
Gymnastics
Strict Pull-ups (max)
max effort strict pullups
5 min to establish max unbroken set of strict pullups
compare to 27 Sep. If you modified then, do same modification today.
Metcon
Metcon (Time)
5 Rounds
250m Row
15 C2B Pullups
10 Thrusters 75/55 teens: 55/45
Rest 3 Minutes
Subtract rest from total time
Mobility
accumulate 2 minutes of each:
Pigeon pose
Twisted cross
Single leg saddle pose
Towel stretch