30 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

10m bear crawl

8 bottom up kettlebell press w/ light weight (nothing over 16 lb)

10m duck walk

8 bear/crab rolls

then

Prone t-spine twist

foam roll lats and t-spine

Metcon

Metcon (AMRAP – Reps)

With a partner

30 min AMRAP

10 man makers 35/25 teens: 25/15

20 dumbbell deadlift

30 alternating dumbbell snatches

40 single arm OH Lunges

50 dumbbell swings
use the same pair of dumbbells throughout

split work as needed however, each partner must do a portion of each movement

Mobility

accumulate 2 min of each:

lying handcuffs – 15 reps

thread the needle pose

twisted half lizard pose

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