6 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

2 Sets

5 90/90 Breath cycles w/ Curl Up

8 Tall Kneeling KB Hip Hinge

8 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC

Weightlifting

Clean/Jerk Complex (12 min EMOM)

Every 2 Minutes for 12 Minutes

1 Clean Pull + 1 Clean + 1 Jerk
Start at 70% C/J 1RM and increase every set

full squat

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

10/8 Calorie Row teens: 8/6

With Remaining Time AMRAP:

8 DB Power Cleans 50/35 teens: 35/25

4 HSPU

2 Muscle Ups

Rest 2:30
Row doesn’t count toward score

Mobility

Accumulate 2 min per side

Seated straddle stretch

Seated side straddle stretch

Thread the needle

Pigeon pose

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