24 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2 Sets

8 90/90 full breath cycles

4 Quadruped Rock IR/ER (per position/ per side)

8 Single Leg Glute Bridge (per side)

8 Elevator Back Squat w/ pause @ 1/4 squat, 1/2 squat, & bottom of squat for 1 seconds

Weightlifting

Clean complex (12 min cap)

In 12 Minutes, build to a heavy clean complex of

1 Power Clean + 1 Pause Front Squat w/ 3 Second Pause + 1 Jerk

Metcon

Metcon (2 Rounds for reps)

5 Minute AMRAP

8 DB Thrusters 50/35 lbs per hand

250m Row

8 Burpees Over Rower

90 sec rest

5 Minute AMRAP

8 Alternating DB Snatch 50/35 lbs (4 per side)

250m Row

8 Burpee Box Jump 24/20″
Row counts for 2 reps. Must complete at least 125m for 1 reps. 2 reps if you complete it.

Mobility

Accumulate 2 minutes of each:

Lying handcuffs – 15 reps

Downward dog

Dragon pose

thread the needle pose

Leave a Reply

Your email address will not be published. Required fields are marked *