1 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute aerobic work @ low effort

-Nasal breathing only.

2-3 Sets:

8 full 90/90 breath cycles

4 Quadruped Rock back shoulder Internal/External Rotation (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 1-2 seconds

Weightlifting

Back Squat (5-3-1-1-1-1-1)

Rest as needed between sets

Build to a heavy single

Metcon

4 rounds

3 Minute Running Clock

45 Seconds Max Calories on Assault Bike

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees

Rest 3 min

Metcon (Calories)

Assault Bike
Combine total calories from all rounds

Metcon (AMRAP – Reps)

With remaining time AMRAP:

5 Power Snatches 75/55 lbs

5 lateral bar burpees
Combine total reps from all rounds

Mobility

accumulate two minutes of each:

hamstring stretch (single leg up rig or doorway – other leg out straight)

couch stretch

hip opener against wall

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