Priority Crossfit – CrossFit
Warm-up (No Measure)
8 min amrap
10 Scapula Pull-Ups
8 Quadruped T Spine Rotations (per side)
6 Single Arm Ring Row (per side)
Death by strict pull-ups.
Start at 1 and continue to add a strict pullup every minute until you cannot complete the required number for that minute.
10 Second Max Effort Assault Bike for Calories
Rest 2 minutes
During the 2 minutes rest complete
10 Over the Shoulder Sandbag Throws 80/60 Teens: 60/40
Cool down – 5 min slow spin on bike/rower/or walk
Accumulate 2 min of each:
Half front split
Seated straddle stretch