Thursday, October 20, 2016

Power CrossFit – CrossFit

WARM UP (No Measure)

Row 1,000 meters

50 Double Unders

Crossover activation

Shoulder ROM

2 Rds NOT for time:

10 m duck walk

10 back ext

10 sit-ups

10 ring rows

WOD

Metcon (AMRAP – Rounds)

20 Minute AMRAP:

-15 KB Swings (1.5/1pd)

-20 meter Bear crawl

-20 meter burpee broad jump

-2 Wall climbs

ROMWOD

Make up a strength you missed.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s