Friday, November 4, 2016

Power CrossFit – CrossFit

WARM UP (No Measure)

800 meter row

50 double unders

Crossover activation

Shoulder ROM

Caterpillar

Samson stretch

20x’s

Push Press with empty bar

Air squats

Push ups

back ext

WOD

Metcon (Time)

2 ROUNDS:

400 meter Run

5 Front Squats(225/155#)

200 meter Run

10 HSPUs

400 meter Run

15 KB Swings(2/1.5pood)

STRENGTH

We start a new cycle Monday. If you haven’t found your new 1 RM numbers you have today and tomorrow to do so.

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