Monday, December 5, 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)

30-20-10

Wallball sit-ups

Wallballs (20/14#)

Rest 2 minutes

30-20-10

Back extensions (holding a 25/15# plate)

Thrusters (45/35#)

STRENGTH

Back Squat

3×5

Bench Press

3×5

Weighted Pull-ups

3xME

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