30 Dec

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 min aerobic work at low effort


10m bear crawl

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

10m duck walk

8 bear/crab rolls


Prone t-spine twist

foam roll lats and t-spine


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


accumulate 2 min of each:

lying handcuffs – 15 reps

thread the needle pose

twisted half lizard pose

Leave a Reply

Your email address will not be published. Required fields are marked *