Wednesday, October 26, 2016

Power CrossFit – CrossFit

warm up (No Measure)

Run 800 meters or Row 1,000 meters

Calf stretches

SamsonStretch

Caterpillar

2 ROUNDS NOT FOR TIME:

10 push ups

10 sit ups

10 air squats

10 back ext

WOD

Metcon (Time)

2 ROUNDS:

40 Wallballs (20/14#)

30 KB Swings (1.5/1pd)

20 Deadlifts (275/185#)

10 Box Jumps (30/24″)

STRENGTH

Hang Clean

1×5@40%

1×5@50%

3×5@60%

Deadlift

3×5@60%

DIPS

3×8

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

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