28 Nov

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

8 90/90 Breathing w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

8 Tall Kneeling Wall Slides

4 Scap Pull Ups

5 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (10 min E2MOM)

Every 2 Minutes for 10 Minutes, complete:

2 Front Squats @ 88-90% of 1RM

Metcon

Metcon (Time)

5 Rounds

8 Box Jump Overs 30/24 inches

4 Shoulder to Overhead 185/125 lbs

2 Legless Rope Climbs
14 min time cap

add 1 second for every rep remaing after time cap

Mobility

Accumulate 2 minutes of each:

pigeon pose

twisted cross

seated side straddle stretch

prayer stretch

Leave a Reply

Your email address will not be published.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