23 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at light effort

then

2 rounds

8 PVC pass through

8 PVC strict press

8 PVC good morning

5 med ball clean wall balls
reps should be slow and controlled

Metcon (Time)

With a partner:

“Iron Triathlon”

1-20 reps

deadlift @ 1.5x bodyweight

bench press @ 1x bodyweight

squat clean @ .75x bodyweight
split reps any way necessary

after the round first round, each partner must do at least 1 rep of each movement

Mobility

Accumulate 2 minutes of each:

pigeon stretch

supine twist

couch stretch

lacrosse ball:

pecs/shoulder/lats

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