31 Oct

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

3 Sets

5 Bird Dogs (per side)

5 Scapula Pull Ups


Strict Pull-ups (max)

max effort strict pullups
5 min to establish max unbroken set of strict pullups

compare to 27 Sep. If you modified then, do same modification today.


Metcon (Time)

5 Rounds

250m Row

15 C2B Pullups

10 Thrusters 75/55 teens: 55/45

Rest 3 Minutes
Subtract rest from total time


accumulate 2 minutes of each:

Pigeon pose

Twisted cross

Single leg saddle pose

Towel stretch

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