22 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes aerobic work @ low effort

Nasal breathing only

then

2 Rounds

5 Deadbug Wall Press (per side)

5 Scap Push Ups

5 Banded Good Mornings

5 Broad Jumps

then

lacrosse ball on shoulders and t-spine

Metcon

Metcon (Time)

“12 Days of Christmas”

1 Clean/Jerk @ 80%

2 Deadlifts

3 Burpees

4 Pull-ups

5 Wall balls 20/14

6 Box Jumps 24/20

7 KB swings 53/35

8 Jumping Lunges

9 Push-ups

10 Toes to Bar

11 Sit-Ups

12 Front Squat

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

prayer stretch

twisted cross

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