18 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

3 rounds

8 90/90 full breath cycles

8 quadruped t-spine twist (per side)

8 pushups

10 sec dead hang

Metcon

Metcon (AMRAP – Reps)

With a partner

6 Rounds

Partner A

1000/700m row teens 700/500

Partner B

AMRAP

5 T2B

10 Sandbag Thrusters 60/40 teens 40/20

15 burpees over sandbag
While Partner A completes 1k row, Partner B completes the AMRAP. Partners will then switch and Partner B will row while Partner A does the AMRAP. Continue with this pattern until 6 rounds are completed.

Score will be total reps from the AMRAP.

Mobility

lacrosse ball

– traps/shoulders/scapulae

– hips/high glutes

pigeon pose

box shoulder stretch

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