21 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work at low effort

then 3 rounds

90/90 breathing with curl up

8 split squat (per side)

8 split stance good morning (per side)

5 worlds greatest stretch (per side)

Metcon

Metcon (Time)

In teams of 3:

4 rounds

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Metcon (Time)

In teams of 3:

1k row or 3k bike

90 double unders

60 hang power cleans 95/65 teens: 65/45

45 box jumps 24/20
partition reps any way you want

1 person works at a time

team may not start next movement until all reps for current movement are complete

Mobility

accumulate 2 minutes of each

couch stretch (per leg)

single leg stretch (per leg)

reclined twist pose

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