28 Oct

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

Then

3 rounds of

8 90/90 breath cycles

8 bottom up kb presses (per arm)

8 front foot elevated split squats (per leg)

Metcon

Metcon (Time)

“Meet the Girls” with a twist

With a partner complete:

“Fran”

4 rounds

15 thrusters 95/65 teens: 65/45

45 pull-ups

Bear crawl 4 lengths

“Isabel”

30 Power Snatches 135/95 teens: 95/65

Bear crawl 4 lengths

“Angie”

150 push-ups

200 wall ball sit-ups across a box 20/14 teens: 14/10

Bear crawl 4 lengths

“Karen”

150 wall balls 20/14 teens: 14/10

Bear crawl 4 lengths
30:00 time cap

Mobility

Accumulate 2 minutes of each

Lying handcuffs 15 reps

Supine twist

Pigeon pose

Lacrosse ball

– shoulders/traps while moving arms through range of motion

– high-glutes

Foam roll

-t-spine

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