27 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

Then

2 rounds

8 90/90 breath cycles

10m Sampson stretch

8 bottom up kettlebell presses w/ LIGHT weight (nothing over 16lb)

8 scapula pulls

Then

2 rounds

5 PVC strict press

5 pvc push press w/ 3 sec pause in dip

5 push jerks
Concentrate on movement over speed

During PVC work, focus on footwork and catch stance

Weightlifting

Push Jerk (1-1-1-1-1)

From the rack

build to a 1RM

rest as needed between attempts

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Teen weights: 65/45

Mobility

Accumulate 2 minutes of each:

Supine twist

Lizard pose

Box shoulder stretch

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