17 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic at low effort

-Nasal breathing only

2-3 Sets

90/90 Breathing – 5 full breath cycles.

5 Glute Bridges w/ 3 second squeeze at the top of each rep

5 KB Front Foot Elevated Split Squat 53/35 (per leg)

Gymnastics

Pull ups (5-5-4)

12 Minute EMOM

Minute 1: 5 Weighted Pull Ups

Minute 2: 5 Supinated Pull-Ups (palms face you)

Minute 3: 4 Bar Muscle-Ups, unbroken
Use a weight vest for weighted pull-ups… If no vest, do chest to bar pull-ups

All pull-ups are strict

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

30 Pull-Ups

30 Cals assault bike

Accessory

Single leg Glute Bridge Hold – 4×30 seconds (per leg)

Rest 30 seconds between legs

Mobility

Accumulate 2 min of each:

Pigeon pose

Thread the needle pose

Half front split

Leave a Reply

Your email address will not be published. Required fields are marked *