19 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

then

2 rounds

8 90/90 Breathing w/ Pullover

8 Quadruped Rock Back to Bottom of Squat

8 Tall Kneeling Wall Slides

4 Scap Pull Ups

4 Goblet Squat w/ slow and controlled reps

Weightlifting

Front Squat (1-1-1-1-1)

Work up to establish 1 RM front squat

rest as needed between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Accumulate 2 minutes of each:

Hamstring stretch (one leg up upright/other leg out straight on floor)

hip opener against wall

couch stretch

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