13 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work

– Nasal breathing only

then

2 Sets

90/90 Breathing x 5 full inhales and exhales

4 Quadruped Extension-Rotation w/ Internal Rotation (per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat (1 second pause @ 1/4 squat, 1/2 squat, bottom of squat)

Weightlifting

Back Squat (8-8-8)

3×8 % 75% of 1 RM

warm up to 75% then complete all reps at that weight

rest 2 minutes between sets

Metcon

Metcon (Time)

3 Rounds

20 Burpee Box Jump Overs 24/20

16 Toes 2 Bar

1 Clean & Jerk 90% 1 RM

Rest 3 Minutes
score is total time with rest subtracted

Mobility

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