Thursday, September 22, 2016

Power CrossFit – CrossFit

WARM-UP

-400 meter jog

-2 minute DU practice

-Samson Stretch

-Caterpillar

-Leg swings forward and back

-Leg swings side to side

-Lateral lunges

-Lunge and twist right then lunge and twist left for 20 meters

-Calf stretches

-Butt kicks

-10 Scap pull-ups

-20 meter Bear crawl

“I don’t need a rest day” WOD

Metcon (Time)

3 ROUNDS:

40 Double Unders

30 Back ext

400 meter Run

10 Pull-ups

*RX PLUS-20# weighted vest

STRENGTH

Make up any strength that you missed during the week. Don’t forget to add it to your performance in WODIFY!

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