17 Oct

Priority Crossfit – CrossFit


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)


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 (AMRAP – Rounds and Reps)

5 Minute AMRAP

30 Pull-Ups

30 Cals assault bike


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

Rest 30 seconds between legs


Accumulate 2 min of each:

Pigeon pose

Thread the needle pose

Half front split

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