13 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

– Nasal breathing only

then

2 Rounds

5 90/90 Breathing w/ Hip Lift

5 Front Foot Elevated split squat w/ Single Arm KB Front Rack Hold (per side)

30 Second Prayer Stetch w/PVC

Weightlifting

Halting Clean Deadlift (2-2-2)

Every 2 Minutes for 8 Minutes Complete

2 Position Halting Clean Deadlift @ 1inch off floor & below the knee @ 80% of clean 1RM

High Hang Clean (3-3-3-3)

Every 2 Minutes for 8 Minutes Complete

3 Hi-Hang Cleans @ 65% of 1RM Clean 1RM

Metcon

Metcon (Calories)

Assault Bike
Enter total Cals from all rounds combined

Metcon (AMRAP – Reps)

4 Rounds

3 Minute Clock

10 Seconds AB Max Effort Cals

With remaining time AMRAP of

8 Wallballs 20/14 teens: 14/10

24 Double Unders

Rest 2:30
Assault Bike doesn’t count toward AMRAP score

Mobility

Accumulate 2 minutes of each:

Supine twist pose

Toe squat

Box shoulder stretch

Seated straddle stretch

Leave a Reply

Your email address will not be published.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