Monday, December 12, 2016

Power CrossFit – CrossFit

Don’t forget about the DECEMBER CHALLENGE!!!!! The winner gets a prize!

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 (AMRAP – Rounds and Reps)

12 MINUTES:

10 Thrusters (95/65)

5 Burpees over the bar

STRENGTH

Back Squat

3×5

Strict Press

5×3

Strict Pull-Ups

3xME

*If you can beat Beau then you are a ROCKSTAR!

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