18 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work

– Nasal breathing only

2 rounds

90/90 Breathing 5 full breath cycles

6 Glute Bridges w/ 3 second squeeze @ top

8 Squat Jumps

Weightlifting

Back Squat (8RM)

10 minutes to find 8RM Back squat

Work up in sets of 4 or 5 until ready to attempt 8RM.

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

Max effort Thrusters 135/95 lbs teens: 95/65
Max effort thrusters after each run. Once the bar is dropped, complete a 400m run.

score is total thrusters

scale weight to 40% of front squat 1RM

Mobility

accumulate 2 minutes of each:

lying handcuffs – 15 reps

downward dog

toe squat

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