21 Nov


No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breath cycles w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

5 Tall Kneeling Wall Slides

4 Scapula Pull Ups

5 Goblet Squat w/ slow and controlled reps


Front Squat (8 Minute EMOM)

2 Front Squats @ 80%
All reps completed at same weight


Metcon (Time)

3 Rounds

24 Wall Balls 20/14 lbs

12 Muscle-Ups
Scale MU to jumping MU. Make sure platforms are appropriate height – full extension at bottom and top of movement

18 min time cap

If you hit time cap, add 1 second to your time for each remaining rep


Accumulate 2 minutes of each

Pigeon pose

Twisted cross

Single leg saddle pose

Seated side straddle stretch

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