6 Jan ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

-box breathing technique

then

5 half kneeling bottom up KB presses w/ light weight (per side)

5 bear crab rolls

5 prone T-spine twist (per side)

10 sec dead hang

then

2 minutes banded shoulder distraction

Metcon

Metcon (Time)

“Panic Breathing”

For Time (with a Partner)

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold 53/35 teens: 35/25
5 Burpee penalty for each drop of kettlebells

Mobility

Accumulate 2 minutes of each:

lying handcuffs – 15 reps

prayer stretch

thread the needle

pigeon pose

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