20 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work low effort

– Nasal breathing only

2-3 Sets

5 90/90 breathing w/ Plate Pullover

5 Half Kneeling Snatch Grip Press (per side)

5 good morning

5 snatch balance

5 overhead squat

Weightlifting

Front Squat (8RM)

build up to eastablish 8RM front squat

Metcon

Metcon (Time)

5 Rounds

20/14 Cal Row teens: 14/10

1 Snatch @ 85% 1RM

Rest 2 Minutes
score is total time with rest subtracted

Mobility

accumulate 2 minutes of each:

foam roll

-lats/t-spine

lacrosse ball

– t-spine/pecs

twisted cross pose

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