Monday October 24,2016

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 1,000 meters

Calf and Achilles tendon stretches

Shoulder ROM

Crossover activation

20 meters of:

Samson stretch

Caterpillar

Duck walk

Metcon (Time)

21 Cal Assault Bike

21 Thrusters (95/65)

15 Cal Assault Bike

15 Hang Squat Cleans (95/65)

9 Cal Assault Bike

9 OH Squats (95/65)

Back Squat (3×5)

5 @ 40%

5 @ 50%

3×5 @ 60%

Handstand Push-ups (Max Effort)

CASHOUT

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